Exercising  in  Bed 


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All  muscles  and  all  organs  increase  in  size,  strength  and 
elasticity  when  properly  exercised.  This  is  the  secret  of 
health,  strength,  elasticity  of  body,  and  longevity  of  life. 


Exercising  in  Bed 


The  simplest  and  most  effective 

system  of   exercise 

ever  devised 


By  SANI^tef  BENNETT 


The  Edtosrf!  gilt  on  Co. 


976     Edtlf    Slrtet.    San    framclteo 

1907 


Copyrighted.   1907. 

by 
SANFORD    BENNETT 


&   Braden   Company    Pre 
San   Francisco 


. 71  42226 

Contents 

Page 

Clinical  Report,  By  Dr.  Carl  Renz 15 

Clinical  Examination  April  7,  1906 18 

The  Whys  and  Wherefores 21 

Massage  Exercise  for  Developing  the  Biceps  and  Triceps 

Simultaneously  with  the  Loin  Muscles 39 

Exercise  for  Developing  the  Triceps  or  Back  Muscles  of 

the  Arms 43 

Twisting  Exercise  for  the  Development  of  the  Arms 47 

Resistance  Exercise  for  Developing  the  Arms 51 

Resistance  Exercise  for  Developing  the  Fore- Arms 55 

Pulling  Exercise  for  Strengthening  the  Muscles  of  the 

Back  and  Loins 59 

Single-Arm  Pulling  Exercise 63 

Tensing  Exercise  for  the  Whole  Body 67 

Exercise  for  Developing  the  Back  and  Shoulder  Muscles 71 

Bar  Exercise  No.  1 75 

Bar  Exercise  No.  II 79 

Exercise  for  Developing  the  Muscles  of  the  Sides  and  Loins 83 

Exercise  for  Strengthening  the  Lower  Abdominal  Muscles 87 

Exercise  for  Strengthening  the  Loins 93 

Exercise  for  the  Development  of  the  Legs 97 

Dyspepsia 103 

Percussion  Exercise  for  Strengthening  the  Abdominal 

Muscles  and  Improving  Digestion Ill 

The  Reduction  of  an  Obese  Abdomen 115 

Exercises  for  the  Reduction  of  an  Obese  Abdomen ..  121 


205G748 


Page 

Exercise  for  Developing  the  Muscles  Covering  the  Should- 
er Blades 125 

Exercise  for  Broadening  the  Shoulders 129 

The  Lifting  Board 133 

Exercise  for  Developing  and  Strengthening  the  Neck 137 

Stretching-Board  Device  for  Broadening  the  Shoulders 141 

Dumb-Bell  Exercise 147 

Dumb-Boll  Exercise  for  Two  Hands  151 

The  Liver 155 

Exercising  the  Liver 161 

The  Neck 165 

Exercising  the  Neck 169 

The  Muscles  of  the  Throat 173 

Exercise  for  the  Development  of  the  Throat  Muscles  (First 

Exercise) 181 

Exercise  for  the  Development  of  the  Throat  Muscles  (Sec- 
ond Exercise) 185 

The  Rejuvenation  of  the  Face  and  Neck  189 

Exercises  for  the  Development  of  the  Face  and  Neck  Muscles..  195 

The  Lines  of  Age 199 

The  Skin 205 

The  Muscles  of  the  Cheeks 213 

Exercises  for  the  Development  of  the   Muscles    Support- 
ing the  Cheeks 217 

Massage  for  the  Muscles  of  the  Chin 221 

The  Hair 225 

Deep-Breathing  Exercise  for  the  Development  of  the  Lungs....  237 

Cleanliness— External 243 

Cleanliness — Internal 249 

Varicose  Veins  in  the  Legs— the  Cause  and  the  Cure 253 

Rheumatism 261 

In  Conclusion ....  265 


Illustrations 


Sanford  Bennet Frontispiece 


Facing  Page 

Side  View,  Showing  General  Development 23 

Development  of  the  Shoulders  and  Arms 24 

Sanford  Bennet  at  the  Age  of  50 26 

Front  View,  Showing  General  Development 29 

Back  View  of  the  Muscles  of  the  Human  Body 31 

Showing  Chest  Development 32 

Showing  Muscles  of  the  Neck  and  Arms— Rear  View 34 

Showing  Muscles  of  the  Upper  Arm— Side  View 36 

First  Position 39 

Second  Position 40 

Developing  the  Back  Muscles  of  the  Arms 43 

Developing  the  Arm  by  Twisting  Exercise 47 

Developing  the  Arms  by  Resistance 51 

Developing  the  Fore-Arms  by  Resistance 55 

Developing  the  Back  and  Loins  by  Pulling  Exercise  59 

Developing  the  Back  and   Loins   by   Single    Arm-Pulling 

Exercise 63 

Developing  the  Whole  Body  by  Tension 67 

Result  of  Exercising  the  Muscles  of  the  Back 71 


Facing  Page 

Developing  the  Arms  and  Shoulders  by  Bar  Exercise  No.  1 75 

Developing  the  Arms  and  Shoulders  by  Bar  Exercise  No.  2 79 

Developing  the  Sides  and  Loins 83 

Developing  the  Lower  Abdominal  Muscles ,  -     88 

Developing  the  Loin  Muscles 93 

Developing  the  "Climbing  Muscles" 98 

Developing  the  Abdominal  Muscles  by  Percussion Ill 

Developing  the  Muscles  of  the  Shoulder  Blades 125 

Broadening  the  Shoulders 129 

Using  the  Lifting  Board ...  133 

Developing  the  Muscles  of  the  Neck 137 

Development  of  Throat  Muscles 138 

Using  the  Stretching  Board 142 

Developing  the  Arms  by  Dumb-Bell  Exercise  and  Massage 147 

Developing  the  Arms  by  Dumb-Bell  Exercise .". 151 

The  Liver— First  Exercise 155 

The  Liver— Second  Exercise 157 

The  Liver— Third  Exercise 161 

Developing  the  Muscles  of  the  Neck 169 

The  Result  of  Throat  Exercise 174 

The  Throat  of  Youth 181 

The  Throat  of  Old  Age 182 

Developing  the  Throat  Muscles 185 

Muscles  of  the  Throat— Head  Thrown  Back 189 

Muscles  of  the  Throat— Relaxed  190 

Muscles  Surrounding  the  Eyes  195 

The  Flabby  Cheeks  of  Old  Age 196 

The  Smooth  Face  of  Youth 199 

The  Lines  of  Age 200 

Cross  Section  of  Skin,  Showing  Hair  Shaft  and  Attached 

Muscles ...  226 


Facing  Page 
Chest    Development,   Showing  Result  of  Deep-Breathing 

Exercise 238 

Valves  of  the  Veins 253 

Varicose  Veins .-. 254 

Uric  Acid  Crystals 261 

"Buena  Vista,"  Home  of  Sanford  Bennett 265 

Sanford  Bennett  at  56 266 

"I  Move  We  Adjourn" ....  268 


Preface 

The  movements,  or  muscular  contractions  and 
alternate  relaxations,  described  in  this  system  of 
Physical  Culture  are  not  specially  new,  but  my 
adaptation  of  those  exercises,  that  they  may  be  ef- 
fectively and  systematically  practiced  under  the 
most  comfortable  conditions  possible  (that  is, 
while  lying  in  bed)  is,  to  the  best  of  my  knowledge, 
a  novel  idea  and  a  step  in  advance  in  the  most 
important  of  all  sciences,  the  science  of  health, 
strength,  elasticity  of  body,  and  longevity. 

The  ease  with  which  the  exercises  can  be  per- 
formed under  these  conditions,  the  small  expense 
of  the  four  simple  aids  or  devices  which  I  use,  and 
the  robust  health,  vital  energy,  and  muscular  de- 
velopment which  I  have  obtained  at  an  age  when 
such  conditions  are  very  unusual,  will  commend 
themselves  and  invite,  at  least,  a  trial.  But  that 
trial  must  be  something  more  than  a  spasmodic 
effort  made  once  or  twice  a  week. 

To  effect  any  material  improvement,  determine 
upon  an  hour  in  the  early  morning  when  you  will 


commence  practice,  the  number  of  minutes  you  will 
devote  to  it,  and  then  "stick  to  it,"  daily,  syste- 
matically, regularly,  until  it  becomes  a  habit ;  then 
you  will  go  through  the  exercises  without  any  con- 
scious effort  of  the  mind,  as  habit  rules  our  lives, 
and  such  a  habit  will  surely  bring  to  you  health, 
strength,  and  elasticity  of  body ;  will  increase  your 
vitality  and  prolong  your  life. 


*I  To  my  friend,  and  companion  on  many  a  shoot- 
ing trip  —  the  happiest  days  of  my  long  life !  To- 
gether he  and  I  have  climbed  the  steep  quail  hills, 
or  waited  listening  in  some  rocky  canyon  to  the 
deep  vibrant  bay  of  PEAK  mingling  with  the  long- 
drawn  bugle-like  cry  of  SCOUT,  as,  through  tangled 
chaparral,  they  "  cold  trailed "  some  wandering 
coyote  or  sneaking  cat.  And  the  sharp  high 
staccato  notes  of  NELLIE  would  break  in,  when 
the  duet  became  a  trio.  The  tempo  of  the  wild 
symphony  would  quicken,  and  we  would  scramble 
up  the  rocky  ridge  to  our  stand  on  the  high  divide. 
*I  Together  he  and  I  have  "  lain  out "  in  our 
blankets  watching  the  glint  of  the  stars  in  the 
cloudless  California  sky ;  while,  far  up  on  the 
mountain  side,  the  thin  weird  wail  of  a  prowling 


coyote  alone  broke  the  silence.  Then,  as  the 
crest  of  Grizzly  Peak  reddened  in  the  rising  sun, 
the  reedy  querulous  challenge  of  the  cock  quail 
sounded  defiance  from  sheltering  thickets,  far  and 
near.  The  wind,  sighing  through  the  redwoods— 
the  pungent  smoke  of  the  camp  fire  —  the  pure 
clear  air  of  the  early  morning; — the  joy  of  it  all 
when  one  is  pulsating  with  health  and  lives  close 
to  nature. 

^f  The  picture  changes :  a  bevy  of  quail  is  scat- 
tered over  the  brown  dry  hill  side.  SHOT  and 
DAN  cautiously  beat  the  short  sage  brush  cover. 
They  stop,  and  stand  like  statues.  I  see  the 
quiver  of  their  tense  muscles — the  gleam  of 
DAN'S  bright  brown  eyes.  Then,  a  sharp  whir, 
and  the  fastest  game  bird  in  the  world  darts  like 
a  flash  down  the  gulch.  The  hammerless  goes  to 
my  shoulder  —  the  fleecy  feathers  drift  upon  the 
still  air.  The  picture  never  fades,  and  years  but 
add  to  my  love  of  that  life. 

^  Al  Fischer,  crack  shot,  and  companion  on  many 
a  shooting  trip  on  which  we  never  found  the 
country  too  rough,  the  hills  too  high,  or  the  day 
too  long,  I  dedicate  this  book  to  you,  and  may  the 
years  rest  as  lightly  on  your  shoulders  at  sixty- 
seven  as  they  do  on  mine. 

SANFORD   BENNETT. 
Alameda,  California,  May  1st,  1907. 


Clinical  Report 

By  Dr.  Carl  Renz 
966  Sutler  Street,  San  Francisco 

Mr.  Sanford  Bennett,  the  author  of  this  book, 
has  been  the  subject  of  frequent  professional  ex- 
aminations during  the  past  eleven  years,  or,  as 
shown  by  my  office  records,  first  examination 
made  by  me  February  5,  1895. 

When  commencing  these  periodical  examina- 
tions, he  requested  that  I  should  keep  a  careful  rec- 
ord of  any  changes  in  his  physical  condition  which 
I  might  detect,  explaining  that  he  had  devised  a 
system  of  muscular  contractions  and  alternate  re- 
laxations, which  he  practiced  as  he  lay  in  bed,  and 
which  he  believed  would  eliminate  the  worn-out  or 
dead  and  clogging  cellular  tissue,  hoping  that  in 
this  way  he  could  rejuvenate  his  body,  which  at 
that  period  exhibited  the  conditions  usual  after  the 
fiftieth  year  has  been  passed.  His  general  appear- 
ance was  that  of  a  man  whose  vocation  had  neces- 

15 


sitated  an  indoor  life.    The  outlines  of  his  first 
record  are : 

Height,  5  feet  6  inches. 

Weight,  136  pounds. 

Abdomen,  with  decided  ebonpoint. 

Skin,  sallow. 

Varicose  Vein  on  inside  of  right  leg  (uses 

an  elastic  stocking). 
Neck,  14  inches. 

Skin,  around  throat,  hanging  loose. 
Legs,  well  developed. 
Arm  Muscles,  atrophied  and  flabby  from 

lack  of  exercise. 
Forehead,  deeply  lined. 
Hair,  thin,  dark,  streaked  with  gray  on 

crown ;  quite  bald. 
Chest  Expansion,  3  inches;  symptoms  of 

Arteriosclerosis  slightly  developed. 
Hearing  and  eyesight,  good. 
Size  of  Liver,  normal. 
Heart,  normal  dimensions;  no  valvular 

lesion. 

Pulse,  about  76 ;  not  quite  regular. 
Lungs,  normal. 

16 


Complains  of  Chronic  Dyspepsia;  is  dis- 
tressed after  meals ;  biliousness ;  heart 
palpitations. 

Temperament,  very  nervous. 

Urine,  without  sugar  or  albumen ;  of  high 
specific  gravity;  at  times  containing 
uric  acid,  at  others,  phosphates. 

General  physical  conditions,  poor. 

Appearance,  that  of  a  man  who  had  de- 
jvoted  much  attention  to  his  business,  to 
the  neglect  of  his  health. 


Clinical  Examination  April  1,  1906 

Or  after  a  lapse  of  eleven  years  from  first  examination 

At  this  date  I  find  a  great  change  in  the  condi- 
tion of  the  muscles,  organs,  skin,  hair,  and  general 
health  of  the  subject,  who  really  seems  to  be  re- 
juvenated. 

The  hair,  now  gray,  has  become  quite  luxuriant. 
No  indications  of  former  baldness. 

The  neck,  increased  to  15  inches,  smooth  and 
very  muscular ;  in  appearance,  the  neck  of  a  young 
man. 

Throat,  full. 

Skin  at  this  point  no  longer  loose  and  hanging, 
but  firm. 

Chin  and  cheeks,  round. 

Face,  smooth;  color,  excellent.  Appearance  of 
the  face  is  that  of  a  healthy,  well  preserved  man 
of  forty  or  less.  The  lines  which  formerly  existed 
have  disappeared. 

The  development  of  the  arms,  chest,  back,  shoul- 
ders, and  abdominal  muscles  creditable  for  an  ath- 
lete of  thirty. 

Heart,  sound;  no  palpitation  or  irregularity  of 
pulse. 

18 


Chest  expansion  5*4  inches. 

Waist,  28  inches.  No  fat  around  the  abdomen ; 
digestion  good. 

There  is  a  remarkable  preservation  of  tissue  in- 
tegrity and  functional  activity;  the  subject  has 
now  entered  his  66th  year,  and  has  all  of  the  elas- 
ticity and  appearance  of  a  young  man. 

Under  these  favorable  physical  conditions  it 
would  be  pure  speculation  to  hazard  an  opinion  as 
to  the  probable  future  span  of  life.  The  record  of 
my  examinations  shows  a  steady  improvement  of 
the  subject  at  an  age  when  such  improvement  is 
very  unusual;  this  condition  seeming  to  be  due 
solely  to  the  systematic  method  of  muscular  con- 
tractions and  alternate  relaxations  which  he  daily 
practices. 

The  success,  which  Mr.  Bennett  has  obtained 
would  seem  to  be  a  practical  verification  of  the 
truth  of  his  theory,  "that  the  secret  of  health, 
longevity,  and  elasticity  of  the  body  lies  solely  in 
the  elmination  of  dead  and  worn  out  cellular  tis- 
sue, which  if  allowed  to  remain  in  the  system 
would  impede  the  functions  and  shorten  life;  and 
that  the  only  method  by  which  this  dead  cellular 
matter  can  be  eliminated  is  by  muscular  activity. ' ' 


Exercising  in  Bed 


The  Whys  and  Wherefores 

In  all  ages  mankind  has  endeavored  to  restore 
to  the  aged  human  body  the  freshness  and  elastic- 
ity of  youth.  In  olden  times  these  efforts  were 
largely  made  in  the  direction  of  incantations, 
charms,  spells,  and  even  sacrifices  of  human  be- 
ings. 

Millions  of  victims  have  undoubtedly  been  mur- 
dered in  the  vain  hope  of  obtaining  from  those 
victims  the  life  principle,  believing  that  it  could  be 
transferred  to  rejuvenate  some  aged  body. 

In  the  course  of  my  investigations  and  readings 
upon  this  subject,  during  the  past  sixteen  years,  I 
stumbled  across  an  old  work  giving  an  account  of 
the  various  methods  practiced  in  this  direction. 
Some  of  these  remedies  were  very  laughable; — 
as  pills  made  from  the  stomach  of  a  toad  killed 
at  some  particular  phase  of  the  moon  were  es- 
21 


Exercising  in  Bed 

teemed  of  great  value,  as  an  aid  to  longevity.  But 
human  sacrifices  seem  to  have  been  always  a 
favorite  method.  They  were  very  credulous  peo- 
ple in  those  olden  days.  Now  we  are  wiser  and  of 
course  less  credulous.  We  pin  our  faith  to  patent 
medicines,  believing  in  their  virtues,  and  in  the 
miraculous  cures  and  wonderful  properties  loudly 
heralded  by  their  advertisements,  just  as  the  peo- 
ple of  former  days  believed  in  the  abracadabra 
incantations  of  their  magicians,  pills  from  a  toad's 
stomach,  etc. 

It  is  all  very  illogical :  as,  if  it  were  possible  to 
purchase  health,  strength,  elasticity,  longevity, 
and  the  freshness  of  youth,  then  the  financially 
richest  man  would  be  most  generously  endowed 
with  these,  the  real,  the  greatest  natural  riches  in 
the  world  (by  reason,  of  course,  of  his  purchasing 
power) ;  and  the  position  of  drug  clerks  who  had 
these  remedies  for  sale,  would  go  to  a  premium,  as 
they  would  have  at  their  elbow  cures  for  all  the 
evils  that  flesh  is  heir  to,  and,  presumably,  at  cost 
prices. 

If  any  one  of  the  thousands  of  hair  restorers 
advertised  would  perform  what  is  claimed  for 
it  in  the  advertisements,  the  baldest  and  rich- 
est millionaire  in  the  United  States  would  have  a 


Side  View,  Showing  General 
Development 


Exercising  in  Bed 

head  of  hair  that  would  make  the  spirit  of  Ab- 
salom turn  green  with  envy. 

We  are  a  credulous  people;  credulous  as  they 
were  in  the  days  of  the  magicians  who  practiced 
the  black  art,  sacrificing  human  beings  in  the  vain 
hope  of  rejuvenating  the  aged  human  body,  and 
believing  implicitly  in  the  virtues  of  pills  made 
from  a  toad's  stomach. 

We  laugh  at  Ponce  de  Leon 's  expedition  to  Flor- 
ida, where  he  hoped  to  find  the  fountain  of  youth 
in  that  land  of  perennial  vegetation.  We  laugh  at 
his  foolish  expedition,  and  then  go  to  the  nearest 
drug  store  and  buy  Professor  Whangdoodle 's  or 
some  other  humbug's  elixir,  goat  lymph,  or 
some  decoction  of  equal  value  to  the  delect- 
able pills  aforementioned.  It  is  nonsense.  You 
can't  rejuvenate  the  old  human  body  by  any  medi- 
cine, elixir,  food,  or  liquid  that  you  may  buy. 

The  question  at  once  arises ;  Is  it,  then,  possible 
to  rejuvenate,  to  any  considerable  extent,  the 
human  body  after  it  has  passed,  say,  the  half  cen- 
tury limit?  Unhesitatingly,  and  from  my  own 
experience,  I  answer  "Yes";  and  I  do  not  ask 
acceptance  of  my  statements  as  to  that  possibility 
without  proof. 

I  therefore  submit  the  series  of  photographs 
23 


Exercising  in  Bed 

which  illustrate  this  book,  showing  my  present 
physical  condition  at  the  age  of  67.  I  commenced 
my  studies  and  experiments  in  this  process  of 
rejuvenation  when  I  was  entering  my  50th  year; 
at  that  age,  I  was  physically  an  old  man  and 
looked  my  age,  as  will  be  shown  by  the  old  photo- 
graph, facing  page  26. 

I  am  now  a  younger  man  physically,  and  in  ap- 
pearance, than  I  was  when  that  picture  was  taken. 
I  find,  in  speaking  of  this  matter  to  various  inter- 
ested parties,  that  they  usually  refuse  to  believe 
that  I  am  as  old  as  I  claim  to  be.  There  is  little 
difficulty  in  establishing  the  fact  that  I  was  born 
in  Philadelphia,  January  4th,  1841,  and  therefore 
have  entered  my  67th  year.  The  next  objec- 
tion is,  that  I  am  abnormally  endowed  with  the 
vital  principle.  This  is  a  mistake.  My  father  died 
of  consumption  at  the  age  of  forty-two,  and  I 
inherited  that  tendency.  My  family,  upon  both 
my  father's  and  mother's  side,  were  not  long  lived, 
and  my  physical  start  in  life  was  as  a  nervous, 
anaemic,  frail  shred  of  a  child,  whom  no  one  ex- 
expected  ever  to  reach  maturity.  That  frail 
child  grew  into  a  slender,  nervous,  dyspeptic  man, 
and  chose  the  very  worst  profession  in  the  world 
for  such  a  physical  condition.  I  became  an  office 
24 


Development  of  the  Shoulders  and  Arms 


Exercising  in  Bed 

man,  and  the  sedentary  life  of  that  profession 
exaggerated  a  tendency  to  dyspepsia  and  its  at- 
tendant maladies.  I  became  partially  bald,  was 
rheumatic,  and  continually  afflicted  with  minor  ail- 
ments. It  was  this  unfortunate  condition,  which 
impelled  me  to  commence  systematically  the 
studies  and  experiments  which  have  resulted  so 
fortunately  for  me. 

The  photograph  which  faces  the  26th  page 
of  this  book  was  taken  June  4th,  1889,  a  com- 
panion to  the  one  taken  February  15th,  1906,  ap- 
pearing on  the  opposite  page,  showing  accurately 
the  marked  improvement  in  the  face  and  hair.  The 
rest  of  the  photographs  were  taken  during  Febru- 
ary, 1906,  and  the  spring  of  1907.  They  are  truth- 
ful illustrations  of  my  present  physical  condition. 
It  is  unfortunate  that  I  did  not  preserve  any  pho- 
tographs of  my  physical  condition  when  I  com- 
menced to  practice  the  system  of  exercises  de- 
scribed in  this  book ;  but  I  never  expected  to  suc- 
ceed as  I  have  done.  The  only  photograph  taken 
in  the  earlier  years  of  my  experiments  faces  page 
226.  After  practicing  the  exercises  nearly  five 
years  the  muscular  development  shown  in  this  il- 
lustration is  not  very  pronounced,  but  is  a  great 

25         42226 


Exercising  in  Bed 

improvement  over  the  physical  condition  I  was  in 
when  I  commenced. 

These  pictures  are  not  exhibited  as  showing  any 
unusual  muscular  development,  nor  are  they  in- 
tended for  comparison  with  the  physical  condition 
of  any  youthful  athlete,  but  are  presented  as 
specimens  of  what  may  be  accomplished  in  the 
development  of  an  aged  body,  which,  in  my  case, 
has  been  rejuvenated  to  a  very  large  extent,  and 
this  at  the  age  of  67,  or  7  years  beyond  the  chloro- 
form limit  suggested  by  Dr.  Osier.  Regarding  that 
gentleman's  statements,  I  would  say  that  it  is  my 
opinion  they  were  based  on  his  own  physical  con- 
dition; and  if  that  is  the  case  I,  of  course,  most 
heartily  agree  with  him,  at  least  as  far  as  he  is 
concerned,  not  wishing  to  disagree  with  such  an 
eminent  scientist.  The  answer  to  his  statement  is 
that  physical  age  does  not  depend  so  much  upon 
the  number  of  years  you  have  spent  upon  this 
earth  as  it  does  upon  how  you  have  taken  care  of 
your  machinery.  Through  lack  of  knowledge,  lack 
of  exercise,  and  violations  of  the  laws  of  health,  it 
is  possible  to  be  physically  an  old,  worn-out  man 
at  forty,  and  a  subject  for  chloroform  as  the 
learned  Doctor  hints  at  sixty;  but,  upon  the 
other  hand,  if  the  body  is  kept  clear  of  clogging, 
26 


Sanford  Bennett  at  the  Age  of  50 


Exercising  in  Bed 

worn-out  matter,  by  the  simple  system  described 
in  this  book,  the  walls  of  the  arterial  and  venous 
system  may  remain  elastic,  and  the  body  at  67 
present  the  appearance  of  the  average  athlete  of 
half  that  age.  This  much  I  have  demonstrated: 
What  the  limit  of  that  condition  is  I  do  not  know ; 
but  at  present  the  most  searching  investigation  of 
an  experienced  surgeon  does  not  disclose  any  sign 
of  physical  deterioration.  I  refer  to  the  report  of 
Dr.  Carl  Renz,  in  the  first  pages  of  this  book. 

In  my  college  days  I  was  acquainted  with  an 
old  trainer  of  athletes  who  used  to  say  to  us, 
"Gentlemen,  a  man  is  as  old  as  his  arteries".  I 
think  that  was  the  extent  of  his  knowledge  of 
the  physiology  or  the  anatomy  of  the  human  body, 
as  he  told  me  in  confidence  one  day  that  "biled 
cabbage  was  bad  for  men  in  training  as  it  got 
mixed  up  with  their  heart  and  their  other  works". 
From  my  own  experience  I  agree  with  him  as  to 
the  effects  of  biled  cabbage  on  my  "  other  works ' ' ; 
and  he  had,  undoubtedly,  condensed  a  great  deal 
of  wisdom  in  his  statement,  "a  man  is  really  as  old 
as  his  arteries",  for  upon  the  arterial  system, 
from  the  largest  artery  to  the  smallest  capillary, 
a  man's  physical  condition  depends.  It  is  evident 
that  the  arterial  system,  or  in  other  words,  the 
27 


Exercising  in  Bed 

plumbing  and  piping  of  the  human  body,  must  be 
kept  free  from  all  clogging  matter.  For  if  this  is 
not  done,  the  muscles  and  organs  are  not  properly 
supplied  with  blood  and  material  for  repairs,  and 
will  consequently  deteriorate  and  show  indica- 
tions of  what  we  know  as  age.  Such  a  body 
could  not  be  healthy  or  elastic ;  it  would  practically 
be  an  old  body,  and  the  man  or  woman  in  such  a 
condition  would  be  aged,  even  though  his  or  her 
years  were  in  number  those  of  youth.  On  the  other 
hand  if  the  arterial  and  venous  system  can  be  kept 
clear  of  such  deposits,  the  walls  will  remain  in 
the  elastic  condition  characteristic  of  youth,  the 
heart  will  pump  the  blood  through  those  elastic 
arteries  without  difficulty,  the  muscles  and  organs, 
being  properly  nourished,  will  retain  their  vigor, 
and  the  body  present  the  appearance  of  youth  at 
an  advanced  age. 

The  process  of  cleansing  these  arteries,  whether 
the  largest  artery  or  the  most  microscopic  capil- 
lary, can  only  be  accomplished  through  the  alter- 
nate contraction  and  relaxation  of  the  muscles, 
that  being  nature's  method  of  cleansing  the  body 
of  impurities.  It  cannot  be  accomplished  by  any 
other  means. 

To  understand  how  the  arterial  and  venous  sys- 


Front  View,  Showing  General  Development 


Exercising  in  Bed 

terns  become  obstructed  with  waste  or  dead  mat- 
ter, it  is  necessary  to  have  a  slight  knowledge  of 
physiology,  and  I  will  ask  you  to  recall  your  first 
lessons  in  school  upon  this  subject.  The  human 
body  is  composed  of  billions  of  cells,  or  molecules, 
I  prefer  the  latter  term,  Webster 's  definition  being 
"a  minute  particle";  and  these  billions  of  minute 
particles  in  aggregate  form  our  bodies.  They 
come  into  being  from  the  liquid  we  drink,  the  air 
we  breathe,  and  the  food  we  take  into  the  stomach, 
these  materials  being  converted,  by  the  marvelous 
process  of  digestion  and  assimilation,  into  cellu- 
lar, or  molecular,  life. 

Each  infinitesimal  cell  has  a  life  of  its  own,  as 
distinct  from  the  cells  or  molecules  surrounding 
it  as  each  person  is  distinct  from  all  others.  They 
come  into  being,  live  their  brief  life,  and  then  die, 
even  as  you  and  I  die ;  and,  having  become  dead 
matter,  should  be  thrown  out  of  the  system.  Other- 
wise they  will  clog  up  the  arterial,  or  piping,  sys- 
tem of  the  body.  Thus  it  is  easily  seen  how  im- 
portant it  is  to  free  the  system  of  worn-out  dead 
matter;  and  this  cannot  be  accomplished,  and 
never  has  been  accomplished,  by  any  lymph, 
serum,  elixir,  or  medicine  yet  brought  before  the 
world.  I  repeat  my  assertion  that  the  only  process 
29 


Exercising  in  Bed 

by  which  it  can  be  done  is  nature's  method,  that 
is,  the  alternate  contraction  and  relaxation  of  the 
muscles ;  in  other  words — exercise.  In  the  almost 
unceasing  activity  of  childhood  and  early  youth 
we  see  the  manifestation  of  this  plan  of  removing 
impurities  and  dead  matter  from  our  bodies. 

You  can  also  see  the  fallacy  of  the  theory  of 
another  scientist  who  created  a  sensation  almost 
equal  to  that  of  Dr.  Osier's,  by  stating,  in  a  widely 
circulated  article,  that  it  was  injurious  to  actively 
exercise  after  the  age  of  thirty-five.  That  gentle- 
man's statement,  like  Dr.  Osier's,  was  probably 
based  upon  a  life  of  mental  activity  and  physical 
inactivity ;  result — an  old  body. 

Nature's  law  is  this:  All  muscles,  all  organs, 
grow  in  size,  strength,  and  elasticity  when  they 
are  properly  and  persistently  exercised;  and  just 
as  certainly  all  muscles  and  all  organs  of  the 
human  body  lose  these  qualities  if  they  are  not 
exercised.  It  is  nature's  unalterable  law.  In 
short,  the  secret  is  exercise;  exercise,  persitent 
and  methodical,  from  the  time  you  toddle  across 
the  floor  as  an  infant,  until  the  shadow  falls  and 
the  vital  cord  that  connects  you  with  the  great 
reservoir  of  the  life  principle  snaps,  and  you  step 
into  the  mystery  beyond. 
30 


Back  View  of  the  Muscles  of  the  Human  Body 


Exercising  in  Bed 

The  most  perfect  man,  possessed  of  the 
strongest  body  the  world  has  ever  seen,  will  surely 
deteriorate  if  he  does  not  exercise.  This  applies  to 
every  human  being  of  either  sex,  of  whatever  age. 
There  is  no  exception  to  the  law ;  and  if  you  would 
be  healthy  and  prolong  your  stay  upon  this  earth, 
you  must  work  for  it.  There  is  no  other  successful 
method.  Diet  as  you  will,  stuff  yourself  with 
health  foods,  saturate  your  system  with  the  most 
widely  advertised  preparations  for  the  attainment 
of  health,  strength,  activity,  and  longevity,  you 
will  not  succeed  unless  you  keep  the  body  clear 
of  all  dead  and  clogging  matter ;  and  this  can  only 
be  accomplished  through  nature 's  method.  There 
is  no  substitute. 

For  the  encouragement  of  those  who  have 
reached  or  passed  middle  life  and  think  they  are 
too  old,  I  would  state  that  my  experience  has  been 
that  there  is  no  period  of  life  when  im- 
provement is  impossible.  In  the  cases  of 
several  aged  people  who  have  sought  my  advice 
and  adopted  my  method  a  beneficial  effect  has  in- 
variably followed.  As  I  have  stated,  I  did  not  com- 
mence to  exercise  systematically,  with  the  view  of 
the  development  of  the  upper  part  of  my  body, 
until  I  had  entered  my  50th  year;  and  you  will 
31 


Exercising  in  Bed 

surely  succeed  if  you  will  follow  my  instructions 
and  practice  increasing  your  strength,  elasticity 
of  body,  and  length  of  life  upon  this  earth.  You 
will,  most  probably,  succeed  to  an  even  greater 
extent,  and  far  more  rapidly,  than  I  have  done,  for 
of  the  sixteen  years  that  I  have  passed  in  experi- 
ments, a  considerable  number  have  been  records 
of  disheartening  failures,  caused  by  wrong 
methods.  You  will  profit  by  those  mistakes  and 
my  dearly  purchased  experience. 

Bear  this  in  mind — I  emphasize  it:  all  muscles 
and  all  organs  grow  in  size,  strength,  and  elasticity 
if  properly  exercised;  and  as  surely  will  they 
lose  those  properties  if  they  are  not  exercised. 

You  know  the  benefit  of  exercise ;  but  the  general 
impression  is  that  it  means  joining  a  gymnasium, 
or  performing  a  variety  of  violent  motions  at 
unpleasant  hours,  which,  in  time,  become  distaste- 
ful and  are  finally  abandoned. 

It  certainly  takes  a  great  amount  of  courage  to 
get  up  on  a  cold  morning  and  go  through  a  series 
of  exercises  which  may  be  directed  by  a  physical 
instructor  or  a  book  upon  physical  training;  in 
fact,  more  moral  courage  than  I  possess.  It 
occurred  to  me  that  as  this  alternate  contraction 
and  relaxation  of  the  muscles  must  be  about  all 
32 


Showing  Chest  Development 


Exercising  in  Bed 

that  is  necessary,  the  process  could  be  gone 
through  without  mechanical  appliances,  even  while 
lying  in  bed  or  in  a  recumbent  position. 

To  test  the  theory,  I  invented  a  series  of  exer- 
cises of  muscular  contractions  and  relaxations, 
which  I  practice  while  I  lie  in  bed  in  the  morning. 
These  movements  were  so  designed  as  to  exercise 
every  part  of  the  body,  and  I  speedily  found  that 
equal  benefit  resulted  as  though  they  were  prac- 
ticed in  an  elaborate  gymnasium  and  in  athletic 
costume. 

As  the  result  of  my  theory  and  practice  the 
photographs  of  my  present  physical  condition  will 
give  a  good  idea  of  the  success  of  my  efforts. 
That  success  can  be  yours,  if  you  will  practice  as  I 
have  done. 

These  rhythmical,  muscular  contractions  and 
alternate  relaxations  really  constitute  a  system  of 
muscular  pumping  which  not  only  eliminates  from 
the  parts  of  the  body  so  treated  dead  cells,  worn 
out  tissue,  or  other  clogging  matter,  but  also  accel- 
erates the  circulation  and  increases  the  supply  of 
blood  to  those  parts.  And  with  that  additional 
supply  of  blood  there  is  an  increase  of  that  mystic 
power,  the  vital  principle.  Hence  growth,  prac- 
tically a  rejuvenation  of  the  muscles. 
33 


Exercising  in  Bed 

There  is  a  strong  sympathy  between  all  parts 
of  the  body  one  with  the  other,  and  any  organ, 
gland,  or  structure  underlying  or  adjacent  to  the 
muscles  exercised  will  be  greatly  benefited.  I 
have  repeatedly  demonstrated  the  truth  of  this 
statement  in  my  practice,  and  can  confidently  say 
that  improvement  is  possible  at  any  stage  of  life, 
at  least  up  to  the  age  of  sixty-seven,  for  I  find  that 
at  this  period  of  my  life  development  of  the  mus- 
cles is  as  readily  accomplished  by  the  methods  I 
practice  as  it  was  when  I  first  commenced,  nearly 
seventeen  years  ago. 

As  all  parts  of  the  body  can  be  improved  by 
these  exercises,  it  is  evident  that  a  general  and 
systematic  method  of  calling  all  the  muscles  into 
action  will  result  in  an  absolute  rejuvenation  of 
the  system;  and  this  is  the  result  I  have  accom- 
plished in  my  own  person. 

The  only  mechanical  appliances  that  I  use 
are  a  pair  of  four-pound  dumb-bells,  and  a  board 
eighteen  inches  long  by  four  inches  broad,  to 
which  two  short  ropes,  eighteen  inches  in  length, 
are  attached,  terminating  in  ordinary  pulley- 
weight  handles.  This  appliance  has  the  effect 
of  a  lifting  machine  in  developing  the  loins  and 
shoulders.  It  is  so  used,  as  I  lie  comfortably  under 

34 


Showing  Muscles  of  the  Neck  and  Arms— Rear  View 


Exercising  in  Bed 

the  bed  clothes.    In  fact,  I  perform  all  of  these 
exercises  as  I  lie  thus  at  my  ease. 

There  are  many  advantages  in  this  method  of 
exercising.  In  a  recumbent  position  more  muscles 
can  be  brought  into  action  than  when  in  an  upright 
position;  and  I  believe  that  muscles  develop,  pro- 
vided the  air  breathed  is  pure,  more  rapidly  under 
these  comfortable  conditions  than  in  the  cold,  brac- 
ing air  usually  advocated  for  physical  exercise. 
There  is  another  advantage — the  vital  force  which 
would  be  required  to  prop  up  your  body,  if  you 
should  exercise  in  a  standing  position,  can  be 
thrown  into  any  muscle  you  may  be  endeavoring 
to  develop  (and  it  is  possible  to  exercise  every 
muscle  of  the  body  evenly)  without  any  strain 
upon  the  heart.  In  this  recumbent  position  no 
danger  can  result,  while  it  is  very  possible  to  over- 
tax this  most  important  of  all  muscles  in  the  gym- 
nasium. 

A  regular  hour  of  practice  can  be  set  and  ad- 
hered to.  This  is  very  important,  as  improvement 
is  much  more  rapid  under  such  conditions  than 
in  the  irregular  manner  in  which  exercise  is  usu- 
ally taken;  for  nature  cordially  seconds  your  ef- 
forts when  they  are  thus  regularly  and  faithfully 
put  forth. 

35 


Exercising  in  Bed 

With  these  muscle-tensing  exercises  I  have  suc- 
ceeded in  developing  evenly  all  the  muscles  of  my 
body,  in  proof  of  which  I  refer  you  to  the  photo- 
graphs exhibited.  On  the  other  hand,  in  the  prac- 
tice of  a  gymnasium  one  is  very  likely  to  develop 
one  set  of  muscles  and  neglect  others  equally  im- 
portant, as  a  result  of  which  the  body  gets  out  of 
balance,  and,  like  any  other  badly  balanced  piece 
of  machinery,  is  not  capable  of  its  full  efficiency. 

It  is  astonishing  the  number  of  exercises  that 
are  possible  while  lying  comfortably  in  bed. 
Every  muscle  of  the  body  can  be  called  into 
action,  until  a  healthy  glow  results  from  head  to 
foot  from  the  stimulated  circulation,  and  you 
realize  the  full  joy  of  living. 

The  objection  usually  raised,  is  lack  of 
time.  Under  the  usual  conditions,  possibly; 
but  I  take  these  exercises  at  a  time  when  I  am 
absolutely  idle,  and  under  very  comfortable  condi- 
tions. I  wake  up  at  about  half -past  five,  and  sys- 
tematically go  through  the  exercises  until,  say, 
half -past  six.  Then  I  rise  and  take  a  quick,  tepid 
bath.  Anyone  can  perform  the  exercises.  They 
are  simple  and  effective,  and  will  surely  bring  to 
you  the  greatest  riches  of  the  world — health, 
strength,  elasticity,  and  longevity. 
36 


Showing  Muscles  of  the  Upper  Arm — Side  View 


Massage  Exercise  for  Developing  the 

Biceps  and  Triceps  Simultaneously 

with  the  Loin  Muscles 


II. 


All  of  these  exercises  are  performed  in  bed, 
under  cover  of  the  bed  clothes 


Massage  Exercise  for  Developing  the 
Biceps  and  Triceps  Simultane- 
ously with  the  Loin  Muscles 

Lying  upon  your  side,  extend  the  upper  arm 
downward,  parallel  with  your  body.  Grasp  it 
firmly  with  the  opposite  hand  between  the  elbow 
and  shoulder;  that  is,  around  the  biceps  and  tri- 
ceps muscles  (as  in  the  illustration  on  the  oppo- 
site page).  Then  contract  and  tense  these  mus- 
cles by  bending  the  arm  to  the  second  position  (as 
in  the  illustration  facing  page  40).  Eelax  by 
straightening  it  to  the  first  position. 

While  thus  alternately  contracting  and  relax- 
ing these  muscles  of  the  upper  arm,  massage  them 
vigorously,  both  in  their  tensed  and  relaxed  con- 
ditions. The  beneficial  effect  of  massage  of  the 
muscles  while  exercising  has  already  been  de- 
scribed. 

During  these  movements,  exercise  the  muscles 
of  the  loin  by  throwing  the  upper  hip  forward  (as 
in  the  illustration  opposite) ;  then  back  to  the 
original  position.  This  is  an  excellent  and  per- 
fectly safe  exercise;  it  will  strengthen  and  give 
elasticity  to  the  loin  muscles,  and  its  practice  will 
39 


Exercising  in  Bed 

insure  speedy  development  of  the  upper  arms. 

The  forward  movement  of  the  upper  hip  should 
be  simultaneous  with  the  contraction  of  the  upper 
arm ;  commence  with  five  movements,  and,  as  your 
physical  condition  improves,  increase  the  number 
to  twenty-five. 


40 


Exercise  for  Developing  the  Triceps, 
or  Back  Muscles  of  the  Arms 

in. 


All  of  these  exercises  are  performed  in  bed, 
under  cover  of  the  bed  clothes 


Exercise  for  Developing  the  Triceps, 
or  Back  Muscles  of  the  Arms 

Lying  upon  your  side,  grasp  firmly  the  upper 
arm,  between  the  elbow  and  the  shoulder,  as  in  the 
position  shown  in  the  illustration  facing  this  page. 
Pull  backwards  with  the  upper  arm,  at  the  same 
time  resisting  the  pull  by  the  firm  grasp  and  down- 
ward pull  of  the  lower  hand  and  arm. 

Commence  with  five  movements;  that  is,  alter- 
nately pulling  and  relaxing  the  strain. 

I  do  not  know  of  any  gymnasium  exercise, 
aided  by  mechanical  appliances,  that  will  so  speed- 
ily develop  the  muscles  described.  It  is  a  safe, 
simple,  and  very  effective  exercise. 


43 


Twisting  Exercise  for  the  Develop- 
ment of  the  Arms 

IV. 


All  of  these  exercises  are  performed  in  bed, 
under  cover  of  the  bed  clothes 


Twisting   Exercise   for  the  Develop- 
ment of  the  Arms 

This  movement  brings  into  action  all  the  mus- 
cles of  the  arms,  and  is  exactly  like  the  exercise 
of  fencing,  in  which  the  play  of  the  foils  necessi- 
tates this  twisting  motion.  The  benefits  of  fencing 
are  well  known;  but  as  only  the  right  arm  is  used 
by  the  fencer  in  his  amusement  that  arm  is  often 
unduly  developed,  while  the  left  is  neglected.  He 
is,  therefore,  in  this  respect  usually  ill-balanced. 

In  lying  upon  your  side,  extend  your  upper  arm 
at  full  length,  parallel  with  your  body,  as  shown 
in  the  illustration  facing  this  page.  Clench  your 
fist  tightly,  that  the  muscles  may  be  tensed. 
Twist  your  arm  around  toward  your  body  as 
far  as  possible  without  inconvenience;  then  re- 
verse the  movement. 

Commence  with  five  or  ten  movements ;  that  is, 
twisting  the  arm  backward  and  forward,  as  di- 
rected. 

This  is  an  excellent  exercise  for  ladies  who  wish 
to  add  to  the  symmetry  of  their  arms,  as  improve- 
ment is  certain  if  the  practice  is  persistent.  It  is, 
of  course,  understood  that  both  the  right  arm  and 
the  left  must  be  exercised  in  this  manner ;  other- 
wise an  unequal  development  will  surely  result. 
47 


Resistance  Exercise  for  Devel- 
oping the  Arms 


All  of  these  exercises  are  performed  in  bed, 
under  cover  of  the  bed  clothes 


Resistance  Exercise   for  Developing 
the  Arms 

Lying  upon  your  side,  as  shown  in  the  illustra- 
tion on  the  opposite  page,  grasp  the  upper  wrist 
with  the  lower  hand  and  pull  upward  with  the 
upper  arm,  resisting  that  pull  with  the  downward 
strain  of  the  lower  arm.  At  each  movement,  that 
is,  in  the  alternate  strain  and  relaxation  of  the 
muscles,  turn  the  wrist  slightly,  as  it  lies  in  the 
clasp  of  the  hand.  In  the  one  position,  the  front 
of  the  wrist  should  meet  the  palm  of  the  opposing 
hand ;  and  in  the  next,  the  side  of  the  wrist  should 
be  presented  to  it. 

This  slight  change,  made  by  the  turn  of  the 
wrist,  will  bring  into  action  another  set  of  muscles, 
and  if  you  desire  to  thoroughly  exercise  the  mus- 
cular system,  do  not  overlook  these  apparently 
trivial  changes  in  position. 

To  ladies  endeavoring  to  improve  the  symmetry 
of  their  arms,  I  strongly  recommend  this  exercise. 
Commence  with  ten  movements,  and  increase,  as 
your  physical  condition  improves,  even  to  the 
point  of  fatigue.  Benefit  will  surely  result. 
51 


Resistance  Exercise  for  Devel- 
oping the  Fore-Arms 

VI. 


All  of  these  exercises  are  performed  in  bed, 
under  cover  of  the  bed  clothes 


Resistance  Exercise  for  Developing 
the  Fore-Arms 

Lying  upon  your  side,  grasp  the  wrist  of  your 
lower  arm  with  the  upper  hand ;  press  with  your 
full  strength  downward,  resisting  with  upward 
pressure,  as  in  the  illustration  on  the  opposite 
page. 

Commence  with  five  movements;  that  is,  alter- 
nately exerting  and  relaxing  the  pressure  upon 
the  lower  wrist;  increase,  as  your  physical  condi- 
tion improves,  to  ten  or  fifteen.  It  is  a  perfectly 
safe  exercise,  and  will  add  to  the  strength  of  the 
fore-arm. 

This  exercise  is  specially  designed  for  the  de- 
velopment of  the  fore-arm,  but  you  will  find  that 
it  brings  into  action  and  tenses  all  the  muscles  of 
the  arm.  It  should  be  practiced  both  upon  the 
right  and  left  side. 


Pulling    Exercise,  for    Strengthening 
the  Muscles  of  the  Back  and  Loins 

VII. 


All  of  these  exercises  are  performed  in  bed, 
under  cover  of  the  bed  clothes 


Pulling   Exercise,   for    Strengthening 

the  Muscles  of  the  Back 

and  Loins 

Lying  upon  your  side,  clasp  your  hands  over  the 
upper  knee,  as  shown  in  the  illustration  upon  the 
opposite  page.  Exert  your  full  strength  in  a 
steady  pull ;  then  relax. 

Commence  with  ten  movements  (that  is,  alter- 
nately pulling  steadily  a  few  seconds  upon  the 
bent  knee  and  then  relaxing  the  strain).  As  you 
gain  strength,  increase  to  twenty-five  movements. 

The  tension  will  come  principally  upon  the  back 
muscles  of  the  shoulders,  but  this  is  also  an  excel- 
lent exercise  for  the  development  of  the  loin  mus- 
cles, which  are  brought  into  action  by  the  effort. 

This  exercise  is  perfectly  safe,  and  improve- 
ment in  the  muscles  so  treated  is  certain,  if  the 
exercise  is  systematically  and  regularly  practiced. 

In  all  of  these  exercises,  when  the  position  is 
upon  the  side,  go  through  the  whole  series  for  that 
side  before  changing  the  position.  I  practice  in  the 
order  of  the  descriptions  and  illustrations. 


59 


Single-Arm  Pulling  Exercise 
VIII. 


All  of  these  exercises  are  performed  in  bed, 
under  cover  of  the  bed  clothes 


Single-Arm  Pulling  Exercise 

Lying  upon  your  side,  as  in  the  preceding  exer- 
cise, clasp  one  hand  only  around  the  ankle  of  the 
upper  leg,  as  in  the  illustration  upon  the  opposite 
page.  In  this  position,  pull  with  your  full 
strength,  holding  the  strain  for  a  few  seconds; 
then  relax. 

Commence  with  ten  movements,  (that  is,  alter- 
nately tensing  and  relaxing  by  the  pulling  exer- 
cise decribed),  and  increase,  as  your  physical  con- 
dition improves,  to  twenty-five  movements. 

You  will  find  the  tension  of  the  shoulder  mus- 
cles in  this  effort  different  from  the  preceding 
exercise,  the  strain  being  across  the  shoulders 
as  well  as  downward.  This,  like  -the  pulling  exer- 
cise, is  perfectly  safe;  the  muscles  specially 
brought  into  action  are  those  which  make  up  the 
"neck  yoke"  and  those  immediately  around  and 
bracing  the  shoulder  sockets.  It  is  designed  to 
strengthen  and  generally  develop  the  muscles  of 
the  back. 


63 


Tensing  Exercise  for  the 
Whole  Body 

IX. 


All  of  these  exercises  are  performed  in  bed, 
under  cover  of  the  bed  clothes 


Tensing  Exercise  for  the  Whole  Body 

There  are  many  deep-seated  minor  muscles 
which  are  not  called  into  activity  by  the  special 
exercises  previously  described.  The  capillaries 
which  should  nourish  them,  and  the  microscopic 
veins,  by  this  inactivity,  may  become  clogged,  los- 
ing their  elasticity  and  efficiency,  just  as  the  larger 
arteries,  veins,  and  muscles  will  deteriorate  under 
like  conditions.  It  is  therefore  necessary  to  bring 
this  dormant  machinery  into  action.  To  effect 
this,  lie  upon  your  side,  fold  your  arms  across 
your  chest,  grasp  your  elbows  with  the  hands, 
throw  your  head  well  back,  and  stretch  your  body 
to  its  full  length,  as  shown  in  the  illustration  upon 
the  opposite  page.  In  this  attitude  exert  at  first 
but  half  of  the  strength  of  your  folded  arms — 
the  pressure  coming  upon  the  elbows,  over  which 
your  hands  are  clasped.  As  you  do  this,  stretch 
and  tense  your  entire  body  until  it  becomes  rigid. 
Hold  this  position  but  two  or  three  seconds,  as  the 
effect  is  as  though  you  were  lifting  a  heavy  weight. 
Eelax  for  a  few  seconds;  then  repeat  the 
effort.  Three  or  four  movements, — that  is,  alter- 
nate tensing  and  relaxing  of  the  muscles, — as  de- 
67 


Exercising  in  Bed 

scribed  are  sufficient.  This  exercise  will  set  the 
blood  " tingling  in  every  vein,"  and,  most  prob- 
ably, will  be  followed  at  first  by  perspiration. 

Commence  the  exercise  cautiously;  exert  only 
half  your  force  in  the  pressure  of  the  folded  arms, 
and  gradually  increase,  as  your  strength  increases. 
Commence  with  not  more  than  three  or  four  move- 
ments; increase  slowly  until  you  have  reached 
ten,  which  will  be  sufficient. 


68 


Exercise  for  Developing  the  Back 
and  Shoulder  Muscles 


X. 


All  of  these  exercises  are  performed  in  bed, 
under  cover  of  the  bed  clothes 


Result  of  Exercising  the  Muscles  of  the  Back 


Exercise   for    Developing    the    Back 
and  Shoulder  Muscles 

In  this  exercise,  remain  in  the  same  position  as 
that  just  described, — that  is,  upon  your  side  with 
the  arms  folded  across  the  chest, — bend  the  head 
well  forward,  thus  tensing  the  muscles  at  the  base 
of  the  neck,  and  those  surrounding  it.  Exert  your 
full  strain  upon  the  folded  arms  (the  lower  part 
of  the  body  being  relaxed) ;  in  this  position  shrug 
your  shoulders  up  and  down.  This  action  will 
alternately  tense  and  relax  the  large  muscles  of 
the  upper  part  of  the  neck  and  shoulders. 

Commence  with  five  movements,  and  increase  to, 
say,  fifteen. 

This  is  a  very  effective  exercise,  and  is  with- 
out danger  of  strain.  The  illustration  upon  the 
opposite  page  illustrates  the  muscles  developed 
by  this  method. 


71 


Bar  Exercise  Number  I 

For  the  Development  of  the  Muscles  of  the  An 
and  Shoulders 


XI. 


All  of  these  exercises  are  performed  in  bed, 
under  cover  of  the  bed  clothes 


Bar  Exercise  Number  I 

For  the  Development  of  the  Muscles  of  the  Arms 
and  Shoulders 

Firmly  attached  across  the  head-board  of  my 
bed  is  a  stout  hickory  bar  l1/^  inches  in  diameter 
and  as  long  as  the  head-board  is  wide. 

Lying  upon  my  back,  I  grasp  this  bar  with  both 
hands,  as  shown  in  the  illustration  upon  the  oppo- 
site page.  I  employ  sufficient  strength  to  bring 
the  muscles  of  my  arms  to  full  tension,  but  not  to 
move  the  body. 

The  action  is  similar  to  that  gymnasium  exer- 
cise known  as  chinning  the  bar,  with  the  difference 
that  I  lie  upon  my  back. 

Chinning  the  bar  is  a  favorite  gymnasium  exer- 
cise with  young  athletes,  as  its  practice  usually 
results  in  very  satisfactorily  developing  the  mus- 
cles specially  called  into  action;  but  it  places  a 
great  strain  upon  the  heart,  and  becomes  therefore 
a  somewhat  hazardous  exercise  as  we  advance  in 
years. 

Commence  the  exercise  with  five  motions;  in- 
crease gradually,  until  your  physical  condition 
75 


Exercising  in  Bed 

will  warrant  twenty-five  daily  without  fatigue  or 
soreness  of  the  muscles. 

I  weigh,  stripped,  140  pounds ;  the  force  of  the 
pull  would  not  raise  more  than  half  of  that  weight, 
therefore  the  body  moves  but  slightly  from  its 
position,  while  the  muscles  of  the  arms  and  shoul- 
ders are  thoroughly  exercised. 

The  method  I  have  described  is  perfectly  safe 
at  any  age;  the  pull  can  be  proportioned  to  your 
physical  condition  and  the  heart  will  not  be  over- 
taxed. 


76 


Bar  Exercise  Number  II 

Similar  to  the  Foregoing  Exercise,  with  the  Exception 
that  but  One  Hand  is  Used 


XII. 


All  of  these  exercises  are  performed  in  bed, 
under  cover  of  the  bed  clothes 


Bar  Exercise  Number  II 

Similar  to  the  Foregoing  Exercise,  With  the  Exception 
that  but  One  Hand  is  Used 

This  exercise  is  designed  to  stretch  the  large 
muscles  immediately  surrounding,  and  below,  the 
arm  pit,  which  do  not  seem  to  be  so  directly  called 
into  action  when  using  both  arms.  The  shoulder, 
in  this  exercise,  is  raised  higher,  and  the  tension 
upon  the  muscles  described  is  more  decided.  See 
anatomical  plate,  facing  page  34. 

Commence  with  five  movements  and  gradually 
increase  to  twenty-five,  as  your  physical  condi- 
tion may  warrant. 


79 


Exercise  for  Developing  the  Muscles 
of  the  Sides  and  Loins 

XIII. 


All  of  these  exercises  are  performed  in  bed, 
under  cover  of  the  bed  clothes 


Exercise  for   Developing    the   Mus- 
cles of  the  Sides  and  Loins 

Lying  upon  your  side,  as  shown  in  the  illustra- 
tion on  the  opposite  page,  raise  the  head  and  both 
feet  at  once ;  this  will  contract  the  side  muscles  of 
the  loins  and  the  large  muscles  which  descend 
from  immediately  below  the  arm  pits  into  the 
loins.  The  exercise  will  also  strengthen  the  mus- 
cles of  the  stomach.  It  is  an  excellent  one,  but 
somewhat  fatiguing. 

Commence  with  but  three  movements.  Six  or 
seven  will  probably  prove  the  limit  to  which  you 
will  care  to  go,  as  the  strain  is  equivalent  to  lift- 
ing a  heavy  weight  by  the  muscles  described. 
Therefore,  if  adopted,  the  exercise  must  be  com- 
menced and  practiced  with  caution. 


Exercise  for  Strengthening  the  Lower 
Abdominal  Muscles 

XIV. 


All  of  these  exercises  are  performed  in  bed, 
under  cover  of  the  bed  clothes 


Exercise  for  Strengthening  the  Lower 
Abdominal  Muscles 

In  the  human  being  the  lower  abdominal  mus- 
cles, which  cover  that  part  of  the  abdomen  lying 
between  the  hips  and  lower  portion  of  the  pelvic 
bones,  are  subject  to  a  continuous  strain,  as  they 
support  the  heavy  viscera  within.  If  they  become 
weakened  through  inaction  they  will  relax,  and 
that  unsightly  condition  known  as  "pot  bellied" 
may  result.  A  far  greater  danger  is  also  ever 
present:  the  possibility — really  the  probability — 
of  rupture  from  any  sudden  strain. 

A  brief  description  of  these  muscles  will  enable 
you  to  understand  more  clearly  the  following 
exercise,  designed  for  strengthening  these  mus- 
cles. 

The  external,  or  descending,  oblique  muscles 
are  situated  on  the  side  and  fore-part  of  the 
abdomen.  They  are  the  largest  and  most  super- 
ficial of  the  broad,  thin,  flat  muscles  that  brace 
and  support  the  lower  part  of  the  abdomen.  They 
are  firmly  attached  to  the  external  surface  and 
lower  borders  of  the  inferior,  or  lower,  ribs. 
87 


Exercising  in  Bed 

From  these  cartilaginous  attachments  other 
smaller  muscles  proceed  in  various  directions. 
They  lap,  overlap,  and  interlace,  and  thus  form 
a  muscular  webbing  designed  to  support  and  pro- 
tect the  underlying  bowels  and  organs.  These 
external  muscles  are  again  braced  by  a  system 
of  deep-seated  internal  muscles,  the  whole  form- 
ing a  wonderfully  ingenious  structure  designed 
to  support  and  protect  the  underlying  organs. 

At  this  part  of  the  body  great  muscular 
strength  is  requisite  to  sustain  the  pressure  of 
the  viscera  within.  If  these  muscles  become  weak- 
ened, serious  results  may  follow. 

The  importance  of  especially  exercising  and 
strengthening  these  supporting  muscles  is  there- 
fore evident.  This  is  very  difficult  to  accomplish 
when  standing  erect,  but  can  be  readily  effected 
in  a  recumbent  position,  as  follows: 

Lying  upon  your  back,  as  shown  in  the  illus- 
tration on  the  opposite  page,  bend  one  knee  up- 
wards and  inwards;  as  you  do  so,  draw  up  the 
hip  of  that  side.  You  will  find  this  action  tenses 
all  of  the  lower  abdominal  muscles.  Then  drop 
that  leg  back  to  its  original  position,  and  bend 
the  knee,  and  draw  up  the  hip  of  the  other  side. 


Exercising  in  Bed 

Alternate  in  the  exercising,  first  upon  the  right 
side,  then  the  left. 

The  illustration  shows  the  knee  bent  more  than 
may  be  necessary,  as  after  a  few  trials  you  will 
acquire  control  of  the  hip  movement,  after  which 
the  exercise  will  be  very  easy  and  improvement 
rapid. 

Commence  with  three  movements  upon  each 
side,  increasing,  as  your  physical  condition  im- 
proves, to  twenty-five. 

This  exercise  is  valuable  in  cases  of  constipa- 
tion; and  when  the  muscles  described  are  toned 
up  and  strengthened,  rupture  is  a  very  remote 
possibility. 


Exercise  for  Strengthening  the  Loins 
XV. 


All  of  these  exercises  are  performed  in  bed, 
under  cover  of  the  bed  clothes 


Exercise  for  Strengthening  the  Loins 

In  that  system  of  military  drill  familiarly  known 
as  the  "setting-up  drill",  there  is  an  exercise  es- 
pecially designed  for  the  development  of  the  loins 
and  side  muscles.  Standing  erect,  with  the  hands 
upon  the  hips,  the  men  bend  the  upper  part  of 
the  body  as  far  to  one  side  as  possible;  then  re- 
verse, bending  to  the  other  side,  thus  alternately 
tensing  and  relaxing  the  muscles  of  the  loins.  It 
is  an  excellent  method  of  strengthening  the  body 
at  this  point,  as  well  as  a  remedy  for  constipation. 

This  exercise  can  be  easily  performed  while  ly- 
ing in  bed. 

Resting  upon  your  back,  with  your  arms  folded 
across  the  chest,  raise  the  head  and  shoulders 
slightly,  so  as  to  clear  the  pillow. 

Commence  with  ten  movements;  that  is,  five 
upon  each  side;  as  your  physical  condition  im- 
proves, increase  to  twenty-five. 

This  action  will  tense  the  abdominal  muscles, 
and  place  a  moderate  tension  upon  the  loin  mus- 
cles, the  weight  of  the  head  and  shoulders  being 
an  excellent  substitute  for  the  mechanical  appli- 


Exercising  in  Bed 

ances  sometimes  used.  In  combination  with,  and 
following,  the  exercise  with  the  lifting  board, 
every  muscle  of  the  loins  and  sides  will  be  brought 
into  healthy  action.  If  faithfully  and  systematic- 
ally practiced,  improvement  is  certain. 


94 


Exercise  for  the  Development 
of  the  Legs 

The  Climbing  Muscles 

XVI. 


All  of  these  exercises  are  performed  in  bed, 
under  cover  of  the  bed  clothes 


Exercise  for  the  Development  of 
the  Legs 

The  Climbing  Muscles 

In  most  persons  the  legs,  as  they  are  constantly 
exercised  in  the  ordinary  pursuits  of  life,  are 
proportionately  better  developed  than  the  arms. 
But  the  mere  exercise  of  walking  will  not  spe- 
cially develop  the  large  muscles  at  the  front  of 
the  thighs  and  in  the  calves  of  the  legs,  which  I 
will  designate  as  the  "climbing  muscles."  Walk- 
ing or  running,  while  either  brings  those  mus- 
cles into  action,  does  not  place  any  considerable 
tension  upon  them,  and  as  a  rule  neither  pedes- 
trians nor  fast  runners  are  notable  for  any 
unusual  development  at  these  points;  while,  on 
the  other  hand,  bicyclists  and  "men  of  the  hills" 
are  almost  invariably  well  developed  there. 

The  leg  muscles  of  the  runner  are  more  elastic, 
and  capable  of  more  rapid  action,  than  are  those 
of  the  adept  of  the  silent  wheel  or  the  athlete 
of  the  hills,  but  the  former  soon  tires  under  the 
strain  of  a  steady  climb,  whatever  his  physical 
condition  may  be,  simply  because  he  has  not  de- 
veloped the  muscles  then  called  into  action. 
97 


Exercising  in  Bed 

It  is  really  only  a  matter  of  training.  My  at- 
tention was  called  to  this  marked  deficiency  in 
the  cases  of  several  well-known  runners  and 
pedestrians,  members  of  a  celebrated  San  Fran- 
cisco athletic  club.  Upon  several  occasions  these 
gentlemen  were  the  guests  of  an  outing  club  to 
which  I  belonged  for  several  years.  We  owned 
a  small  pack  of  fox  hounds  with  which  we  were 
in  the  habit  of  hunting  coyotes.  The  country  in 
which  we  hunted  is  very  rough,  hilly,  and  im- 
practicable for  horses;  we  therefore  followed  the 
hounds  on  foot. 

A  coyote,  when  chased  by  hounds,  always  se- 
lects for  his  line  of  flight  the  roughest  country  he 
can  find ;  and  to  cut  off  his  flight  usually  meant  a 
running  climb  over  hills  too  steep  and  high  to 
be  available  for  anything  but  pasturage  for  the 
half-wild  cattle  wandering  over  them.  If  the  run 
led  up  a  valley  or  over  level  country  our  guests 
had  no  trouble  in  jogging  on  ahead  of  us,  appar- 
ently as  tireless  as  the  hounds  whose  wild  chorus 
echoed  through  the  canyon;  but  when  the  scrub 
wolf  changed  his  course,  and  started  over  the 
"high  divide,"  the  conditions  changed.  The  elas- 
tic muscles  of  the  athletes,  accustomed  only  to 
the  smooth  floor  of  the  gymnasium  or  the  level 
98 


Exercising  in  Bed 

cinder  path,  quickly  tired  when  called  upon  to 
face  the  steep  sides  of  " rocky  ridge." 

I  have  seen  one  of  these  gentlemen  make  a 
good  showing  in  a  five-mile  flat  race,  while  an- 
other once  held  a  low  mark  at  220  yards,  and 
at  the  time  in  question  both  were  in  excellent 
condition.  But  the  steep  grade  and  the  steady 
strain  of  the  "high  divide,"  while  but  a  jog  for 
the  slower  men  who  were  accustomed  to  the 
climb,  were  too  much  for  them. 

This,  or  any  other  athletic  feat,  is  not  so 
much  a  matter  of  natural  ability,  as  of  the  train- 
ing of  the  muscles  specially  brought  into  play 
by  the  exertion. 

The  development  of  these  "climbing  muscles" 
of  the  legs  for  any  exercise  of  this  nature  will 
interest  very  few,  but  as  a  means  of  developing 
and  adding  to  the  symmetry  of  the  legs  it  is 
very  possible  that  the  simple  and  effective  means 
I  will  suggest  may  be  of  more  general  interest. 
To  bring  into  action  the  large  muscles  on  the 
front  of  the  thigh  and  those  that  make  up  the 
calf  of  the  leg,  L  e.,  the  "climbing  muscles,"  it 
is  necessary  to  exert  a  pressure  upon  the  ball 
of  the  foot,  which  can  be  accomplished  very  easily 
as  you  lie  in  bed. 

Attach  to  the  foot  of  your  bed  a  cord  about 
iy2  feet  in  length,  terminating  in  a  pulley-weight 

99 


Exercising  in  Bed 

handle.  Lying  upon  your  side,  grasp  this  handle, 
then  press  firmly  against  the  foot-board  of  the 
bed  with  the  ball  of  the  foot,  and  alternately  relax 
the  pressure.  This  alternate  pressure  and  re- 
laxation will  actively  exercise  the  muscles  in 
question,  will  imitate  the  action  of  climbing  with 
the  leg  so  exercised,  and  will  bring  no  strain  or 
possible  injury  upon  the  heart — a  danger  ever 
imminent  in  hill  climbing. 

The  pressure  exerted  should  be  equal  to  that 
required  in  climbing  stairs  or  a  steep  grade.  This 
exercise,  if  persistently  and  regularly  practiced, 
will  surely  improve  the  symmetry  of  the  legs,  and 
will  give  one  an  ability  to  ascend  stairs  or  climb 
steep  hills,  which  can  never  be  acquired  by  the 
same  amount  of  walking  or  ordinary  gymnasium 
running  exercise.  It  should  be  practiced  upon 
both  the  left  and  the  right  side;  otherwise  the 
development  will  be  unequal. 


100 


Dyspepsia 
XVII. 


All  of  these  exercises  are  performed  in  bed, 
under  cover  of  the  bed  clothes 


Dyspepsia 

Most  people  are  afflicted  with  some  form  of  di- 
gestive disorder,  the  " quick  lunch  habit"  of  the 
modern  business  man  being  more  largely  responsi- 
ble for  this  condition  than  anything  else ;  for  it  is 
not  so  much  what  you  eat,  as  how  you  eat  it.  If 
your  food  is  not  thoroughly  chewed,  and,  in  that 
process,  thoroughly  insalivated,  it  will  certainly 
be  digested  with  difficulty  when  it  reaches  the 
stomach ;  and  if  this  habit  of  swallowing  the  food 
hastily,  and  without  proper  mastication,  is  per- 
sisted in  dyspepsia,  with  its  various  complica- 
tions, will  surely  result. 

There  is  no  exception.  Nature  is  a  stern  credi- 
tor, resenting  any  infraction  of  her  laws.  If  you 
violate  them,  you  will  certainly  suffer  for  it.  And 
the  severest  penalties  she  inflicts  are  for  trans- 
gressing the  laws  of  digestion.  Under  the  famil- 
iar title,  dyspepsia,  we  group  various  distressing 
digestive  disorders,  most  of  which  could  be 
avoided  by  properly  chewing  the  food. 

I  have  stated  that,  in  my  personal  experience, 
and  by  the  system  of  exercises  I  practice,  I  have 
found  it  to  be  possible  to  build  up  the  aged  human 
103 


Exercising  in  Bed 

body  after  it  has  passed  the  half-century  limit, 
and  to  restore  to  it  the  muscular  development  it 
may  have  possessed  in  earlier  years ;  and  that  it 
is  also  possible  to  excel  that  condition.  But  this 
cannot  be  done  when  serious  digestive  disorders 
exist:  until  they  are  remedied  improvement  will 
be  slow.  As  the  trouble  is  usually  caused  by  hur- 
ried eating  and,  consequently,  insufficient  mastica- 
tion, the  logical  remedy  is  to  take  more  time  at 
meals,  and  chew  the  food  thoroughly.  This 
change  in  habits  alone  will,  most  probably,  greatly 
improve  the  digestive  conditions  in  a  short  time. 

The  next  step  is  to  strengthen  the  muscles  of 
the  stomach,  for  the  digestion  of  food  depends 
largely  upon  the  strength  of  those  muscles. 

In  the  process  of  digestion,  the  muscles  of  the 
stomach  alternately  contract  and  relax,  producing 
a  churning  motion  which,  with  the  aid  of  the  di- 
gestive fluids,  digests  the  food.  Now,  if  those  mus- 
cles are  weak,  the  work  of  digestion  will  be  car- 
ried on  poorly  and  with  great  effort.  If  this  pro- 
cess of  digestion  were  solely  the  result  of  chemical 
action,  then  a  healthy  condition  might,  possibly, 
be  artificially  brought  about  by  medicinal  prepara- 
tions, and  cures  might  be  effected  by  some  of  the 
numerous  dyspepsia  "dopes"  advertised  through- 
104 


Exercising  in  Bed 

out  the  world.  But,  as  muscular  strength  cannot 
be  obtained  from  any  drug,  it  is  certain  that  these 
preparations  cannot  be  the  infallible  remedies  for 
digestive  disorders  the  inventors  and  their  adver- 
tisements claim  for  them.  Temporary  relief  from 
the  distress  of  indigestion  may  undoubtedly  be 
obtained  from  these  alleged  remedies,  and  a  more 
careful  attention  to  diet — which  the  sufferer 
would  most  probably  observe  when  taking  them — 
would  result  in  some  improvement;  but  as  well 
expect  a  cure  by  the  use  of  opium,  or  any  other 
anodyne,  as  to  place  dependence  solely  upon  any 
drug,  or  combination  of  drugs. 

The  remedy  lies  with  one's  self,  and,  if  the  fol- 
lowing brief  directions  are  followed  faithfully  and 
persistently,  any  one  will  succeed  as  I  have  done. 

Chew  your  food  slowly,  that  it  may  be  thor- 
oughly insalivated  and  digested  readily.  It  is  also 
necessary  to  strengthen  the  muscles  of  the  stom- 
ach. This  can  be  accomplished  by  the  following 
simple  and  easily-performed  exercise: 

Lying  on  your  back,  bend  your  head  well  for- 
ward. (This  action  will  contract  and  tense  the 
abdominal  muscles.)  When  the  head  is  dropped 
back  to  the  horizontal  position,  those  muscles  will 
relax. 

105 


Exercising  in  Bed 

These  alternate  contraction  and  relaxation  exer- 
cises will,  of  themselves,  materially  strengthen 
the  muscles;  but  percussion  will  greatly  aid  in 
producing  that  result.  Therefore,  as  you  alter- 
nately raise  and  lower  the  head,  and  thus  contract 
and  relax  the  muscles,  strike  the  abdomen  rapidly 
with  your  clenched  fists,  at  first  lightly,  but  after- 
wards increasing  the  force  of  the  blow,  as  the 
muscles  become  stronger.  This  exercise  will  deter- 
mine the  blood  to  that  part,  will  produce  a 
healthy  circulation,  and  strengthen  the  digestive 
organs. 

Another  excellent  exercise  is  to  place  the  palms 
of  the  hands  firmly  upon  the  abdomen  and  rub 
back  and  forth,  much  in  the  way  a  washboard  is 
used.  These  two  exercises  will  also  reduce  any 
fatty  deposit  which  may  have  accumulated,  and 
are  harmless,  inexpensive,  and  far  more  effective 
than  the  most  widely  advertised  and  most  lauded 
" dyspepsia  cures." 

I  speak  from  experience,  as  I  suffered  from 
dyspepsia  for  over  thirty  years,  vainly  seeking 
relief  during  all  that  time,  from  the  various  medi- 
cinal remedies  prescribed  by  physicians,  or  others 
which  I  was  induced  to  purchase  by  advertise- 
106 


Exercising  in  Bed 

merits  or  by  the  recommendation  of  sympathetic 
friends. 

The  causes  of  my  trouble  were  hurried  meals, 
insufficient  mastication,  and  weakness  of  the  ab- 
dominal muscles.  My  cure  was  effected  by  the  sys- 
tem I  have  described.  To  those  unfortunates  who 
are  afflicted  as  I  have  been,  I  strongly  urge  the 
practice  of  these  exercises  for  strengthening  the 
abdominal  muscles. 


107 


Percussion  Exercise  for   Strengthen- 
ing the  Abdominal  Muscles  and 
Improving  Digestion 

XVIII. 


All  of  these  exercises  are  performed  in  bed, 
under  cover  of  the  bed  clothes 


Percussion  Exercise  for  Strengthen- 
ing the  Abdominal  Muscles  and 
Improving  Digestion 

This  method  of  exercise  is  described  in  the 
pages  headed  " Dyspepsia."  There  is  but  little 
to  add  to  that  statement.  Suffice  it,  then,  to  say 
that  it  is  an  excellent  exercise,  and  has  a  very 
beneficial  effect  upon  all  the  digestive  organs. 

Commence  with  twenty-five  quick  strokes;  in- 
crease, as  your  physical  condition  will  warrant,  to 
one  hundred  or  more.  The  percussion  should  be 
light  and  rapid. 

Continue  the  percussion,  both  in  the  tensed  and 
relaxed  conditions  of  the  abdominal  muscles,  as 
produced  in  the  foregoing  exercise;  the  tension 
and  relaxation  being  caused  by  alternately  raising 
and  lowering  the  head,  as  in  the  illustration  on  the 
opposite  page. 

During  intervals  of  rest,  if  it  is  desired  to  re- 
duce abdominal  fat,  massage  and  rub  the  fatty 
deposit  as  directed  upon  the  page  headed  "Beduc- 
ing  an  Obese  Abdomen".  I  have  been  accustomed 
to  extend  the  body  at  full  length  in  this  exercise, 
ill 


Exercising  in  Bed 

as  shown  in  the  illustration;  but  if  you  find  you 
are  impeded  by  the  bed  clothes,  bend  the  knees, 
which  will  raise  the  covering  clear  of  the  abdomen. 
I  strongly  recommend  this  exercise  to  those 
suffering  from  indigestion. 


112 


The  Reduction  of  an  Obese  Abdomen 
XIX. 


All  of  these  exercises  are  performed  in  bed, 
under  cover  of  the  bed  clothes 


The  Reduction  of  an  Obese  Abdomen 

Fat  has  been  termed  the  packing  of  the  body; 
and,  while  it  is  necessary  to  have  sufficient  of  that 
packing  to  fill  up  the  interstices  of  the  muscles, 
thus  presenting  the  roundness  of  the  body  and 
limbs  characteristic  of  health  and  youth,  an  ex- 
cess is  undesirable  and  frequently  becomes  a  very 
serious  affliction.  Where  there  is  a  tendency  to 
"take  on  fat"  it  is  usually  deposited  in  greater 
quantities  upon  the  abdomen  than  upon  any  other 
part  of  the  body,  for  the  reason  that  the  fat,  being 
inert  tissue,  naturally  gravitates  to  the  point  of 
least  activity.  The  legs,  arms,  and  back,  being 
constantly  exercised  in  the  ordinary  habits  of  life, 
do  not  offer  such  a  favorable  resting  place  for  fat 
as  the  abdomen,  upon  which  the  deposit  will  first 
appear;  consequently,  in  persons  of  sedentary 
habits,  we  frequently  find  attenuated  limbs  in 
marked  contrast  to  an  obese  abdomen. 

To  remedy  this  unsatisfactory  condition,  vari- 
ous methods  of  diet  are  practiced.  Of  these  the 
well-known  systems  of  Banting  and  Schwenninger 
are  probably  the  best.  They  are  published  in 
115 


Exercising  in  Bed 

book  form,  and  anyone  interested  can  obtain  them 
at  most  book  stores.  In  many  cases  of  corpulence 
the  practice  of  these  methods  of  diet,  if  adhered 
to  persistently,  will  finally  effect  the  desired  re- 
sult ;  but  the  danger  in  them  is  that  the  reduction 
of  the  system  in  general  often  produces  a  weak- 
ened condition  which  "Effects  the  heart.  Added  to 
this,  the  reduction  of  the  fatty  tissue,  being  gen- 
eral, is  not  especially  directed  to  any  particular 
part  of  the  body,  and  the  discomfort  entailed  in 
the  practice  of  the  systems  does  not  invite  its 
universal  adoption.  Furthermore,  they  involve 
a  great  deal  of  self  denial. 

My  experience  is  that  the  method  I  practice  and 
describe,  in  the  following  pages,  is  more  effective, 
less  troublesome,  and  without  danger. 

It  is  not  definitely  known  what  fat  really  is,  or 
what  is  its  cause.  A  carbohydrate  diet,  that  is, 
such  as  contains  starch  or  sugar  in  some  form, 
usually  produces  the  trouble ;  but,  when  the  system 
has  a  well-defined  tendency  to  form  fat  in  excess 
of  its  normal  condition,  a  course  of  dieting  and 
attendant  self-denial  may  not  always  be  success- 
ful. We  frequently  hear  corpulent  people  com- 
plain that  "everything  they  eat  turns  to  fat", 
which  in  a  great  measure  often  appears  to  be  true. 
116 


Exercising  in  Bed 

Fat  would  seem  to  be  undeveloped  tissue,  formed 
in  the  ordinary  process  of  digestion  and  assimila- 
tion, but  upon  reaching  a  certain  stage  is  arrested 
in  its  further  development,  and,  instead  of  be- 
coming living  cellular  tissue,  changes  to  this  inert 
substance  known  to  physiology  as  adipose  tissue, 
or  fat.  When,  from  some  unknown  cause,  an 
abnormal  tendency  has  developed,  causing  an  over 
supply  of  this  form  of  tissue,  it  is  doubtful  if  the 
remedy  lies  alone  in  diet. 

Muscular  activity  and  agitation  at  the  point  of 
excessive  deposit  is  probably  the  most  direct, 
surest,  easiest,  and  safest  method  of  its  elimina- 
tion. This  activity  has  the  same  effect  upon  such 
deposits  as  it  has  upon  worn-out  and  clogging  dead 
tissue,  which  I  have  explained  can  be  forced  from 
the  point  of  lodgment  by  the  alternate  contraction 
and  relaxation  of  the  muscles.  In  short,  by  the  ex- 
ercise I  practice  and  have  described,  fatty  tissue, 
when  thus  dislodged,  is  carried  off  by  the  ordinary 
process  of  excretion ;  and  my  experience  has  been 
that,  under  no  circumstances,  is  it  possible  to  con- 
vert it  into  muscular  tissue. 

Obesity  is  evidently  caused  by  local  inactivity, 
and  that  being  the  case,  the  only  logical  and  suc- 
cessful remedy  would  seem  to  be  muscular  activity 
117 


Exercising  in  Bed 

or  agitation,  where  the  fatty  deposit  is  situated. 
Walking  is  highly  recommended  and  is  undoubt- 
edly beneficial;  but  it  is  only  an  indirect  means 
of  attacking  the  trouble,  the  motion  of  the  legs 
not  especially  bringing  into  action  the  muscles  of 
the  abdomen,  which  are  covered  by  the  fatty  de- 
posit. Therefore,  some  more  direct  means  of 
forcing  into  activity,  and  thereby  dislodging  this 
accumulation  of  inert  adipose  tissue,  would  be 
more  effective.  It  is  a  logical  deduction  that,  if 
the  fat  is  accumulated  by  reason  of  sluggish  sur- 
roundings, then  any  method  which  changes  that 
condition  to  one  of  activity,  will  remedy  the 
trouble. 

The  method  I  have  found  most  effectual  is  mas- 
sage while  the  abdominal  muscles  are  tensed. 
The  process  will  be  more  readily  comprehended 
by  full  instructions. 


us 


Exercises  for   the   Reduction  of  an 
Obese  Abdomen 

XX. 


All  of  these  exercises  are  performed  in  bed, 
under  cover  of  the  bed  clothes 


Exercises  for  the   Reduction   of  an 
Obese  Abdomen 

Tense  the  muscles  of  the  abdomen;  place  the 
palms  of  the  hands  upon  it;  press  down  firmly; 
and  rub  the  accumulation  of  fat  back  and  forth, 
not  permitting  the  hands  to  slip.  Otherwise  the 
skin  only  will  be  rubbed,  and  no  benefit  results. 

Vary  this  process  by  striking  the  abdomen  rap- 
idly with  your  clenched  fists,  alternately  contract- 
ing and  relaxing  the  abdominal  muscles.  The  act 
of  contracting  is  easily  accomplished  by  raising 
the  head. 

These  exercises  are  a  very  effective  method  of 
attacking  the  objectionable  deposit,  and  if  sys- 
tematically and  persistently  practiced,  will  cer- 
tainly achieve  satisfactory  results.  Both  of  these 
exercises  can  be  performed  most  easily  and  ef- 
fectively in  a  recumbent  position  in  bed. 

Why  adipose  tissue  disappears  under  this  treat- 
ment is  not  altogether  clear,  but  it  certainly  does. 


121 


Exercise  for  Developing  the  Muscles 
Covering  the  Shoulder  Blades 

XXI. 


All  of  these  exercises  are  performed  in  bed, 
under  cover  of  the  bed  clothes 


Developing  the  Muscles  of  the  Shoulder  Blades 


Exercise  for  Developing  the  Muscles 
Covering  the  Shoulder  Blades 

Lying  upon  your  back,  alternately  raise  your 
shoulders,  as  shown  in  the  illustration  on  the  oppo- 
site page.  The  tension  should  be  upward  and 
forward  as  far  as  possible. 

Commence  with  five  movements  upon  each  side ; 
it  is  perfectly  safe,  and  in  a  very  short  time  all 
feeling  of  soreness,  which  may  result  from  the 
first  attempts,  will  disappear.  The  movements  can 
then  be  increased  without  fatigue,  and  with  very 
satisfactory  results  to  ten  times  the  original 
number. 

By  reference  to  the  anatomical  plate  facing 
page  34,  you  will  see  that  this  movement  will 
bring  into  action  the  large  muscles  attached  to, 
and  covering,  the  shoulder  blades.  It  is  an  excel- 
lent exercise  for  ladies  who  may  be  deficient  at 
this  point,  improvement  being  certain  if  these 
directions  are  faithfully  followed.  If  your  shoul- 
ders were  ever  well  developed  and  symmetrical, 
that  condition  can  certainly  be  restored  by  per- 
sistent practice  of  this  exercise. 


125 


Exercise  for  Broadening  the 
Shoulders 

XXII. 


All  of  these  exercises  are  performed  in  bed, 
under  cover  of  the  bed  clothes 


Exercise  for  Broadening  the 
Shoulders 

Lying  upon  your  back,  grasp  the  left  elbow  with 
the  right  hand,  and  the  right  elbow  with  the  left 
hand.  (As  pressure  is  exerted,  you  will  feel  an 
outward  or  lateral  strain  upon  both  shoulders.) 
The  upper  arms,  under  this  cross  pull,  act  as 
levers  forcing  them  apart;  the  pressure  from  the 
right  hand  upon  the  left  elbow  acts  upon  the 
shoulder  muscles  of  the  left  side,  while  a  corre- 
sponding effect  takes  place  upon  the  opposite 
shoulder.  In  this  position,  practice  that  motion 
familiarly  known  as  shrugging  the  shoulders ;  the 
lateral  strain  and  tensed  condition  of  the  muscles, 
combined  with  the  up  and  down  movement  of  the 
shoulders,  is  a  most  effective  method  of  develop- 
ing that  part  of  the  body. 

Commence  with  five  movements,  increasing 
daily,  as  your  strength  and  physical  condition  will 
warrant,  until  you  have  reached  twenty-five  with 
ease,  and  without  any  feeling  of  soreness.  This  is 
a  very  good  and  effective  exercise,  and  will  surely 
have  the  desired  result  if  persistently  practiced. 


129 


The  Lifting  Board 
XXIII. 


All  of  these  exercises  are  performed  in  bed, 
under  cover  of  the  bed  clothes 


The  Lifting  Board 

This  simple  but  very  effective  device  for  exer- 
cising the  muscles  of  the  shoulders  and  loins  and 
thighs  is  a  board  15  inches  in  length,  by  4  inches 
in  width.  At  each  end  are  inserted  two  strong 
screw  eyes  to  which  are  attached  ropes  18  inches 
long,  terminating  in  ordinary  pulley- weight  hand- 
les. This  board  is  covered  with  flannel,  to  prevent 
a  chill  to  the  feet. 

The  method  of  its  use  is  shown  by  the  illustra- 
tion upon  the  opposite  page;  the  effect  is  that  of 
the  ordinary  lifting  machine,  with  the  advantage 
that  it  is  used  in  a  recumbent  position,  and  under 
cover  of  the  bed  clothes.  It  is  the  only  exercise  I 
practice  in  which  there  is  any  danger  of  injury, 
as  it  is  possible  to  strain  the  muscles  of  the  loins 
or  shoulders,  if  too  great  force  is  exerted;  there- 
fore, in  commencing  the  practice,  put  on  the  strain 
gently  for  a  few  seconds ;  then  relax.  This  alter- 
nate tension  and  relaxation  by  the  lifting  move- 
ment specially  brings  into  action  the  muscles  of 
the  shoulders,  loins,  and  thighs;  but  it  is  also  an 
excellent  exercise  for  the  whole  body. 

The  apparatus  is  very  simple  and  easily  made. 
133 


Exercising  in  Bed 

Do  not  use  springs  or  elastic  bands,  which  you  will 
be  tempted  to  do,  thinking  they  are  an  improve- 
ment. I  used  them  and  abandoned  them  in  favor 
of  the  inflexible  ropes. 

The  elasticity  of  the  loin  muscles  in  the  act  of 
lifting  will  be  sufficient,  and  you  will  be  better 
able  to  determine  the  amount  of  lifting  strain  re- 
quired. I  strongly  advocate  this  exercise,  but  in 
moderation.  Commence  with  five  gentle  move- 
ments, increasing,  as  strength  develops,  and  your 
physical  condition  may  warrant. 


134 


Exercise  for  Developing  and  Strength- 
ening the  Neck 

XXIV. 


All  of  these  exercises  are  performed  in  bed, 
under  cover  of  the  bed  clothes 


Exercise  for  Developing  and  Strength- 
ening the  Neck 

Clasp  the  hands  firmly  back  of  the  head,  as 
shown  in  the  illustration  on  the  opposite  page. 
Eaise  the  head  clear  of  the  pillow;  then  press  it 
backward,  exerting  at  the  same  time  a  strong  for- 
ward, or  resistance,  pressure  with  the  arms.  Com- 
mence with  not  more  than  five  movements;  that 
is,  alternately  raising  and  lowering  the  head,  at 
the  same  time  keeping  up  the  full  strain  of  the 
arms.  At  the  end  of  a  week  increase  one  or  two 
movements,  as  your  condition  may  warrant.  My 
own  limit  is  now  twenty-five,  which  I  find  ample. 
By  an  excess  of  this  exercise,  I  increased  my  neck 
measurement  from  fourteen  to  sixteen  inches; 
which,  being  out  of  proportion  to  my  height  (see 
illustration  facing  page  138),  I  totally  discontin- 
ued for  about  six  months,  the  same  measurement 
reducing  to  fifteen  and  one-quarter  inches;  at 
which  it  remains. 

The  muscles  called  into  action,  and  specially  de- 
veloped by  this  exercise,  are  shown  in  the  illustra- 
tion facing  page  34. 


137 


Development  of  Throat  Muscles 


Stretching-Board  Device  for   Broad- 
ening the  Shoulders 

XXV. 


All  of  these  exercises  are  performed  in  bed, 
under  cover  of  the  bed  clothes 


Stretching  -  Board  Device  for  Broad- 
ening the  Shoulders 

In  most  gymnasiums  there  is  an  excellent  ex- 
ercise practiced  to  broaden  the  shoulders  by  the 
means  of  lateral  tension.  Standing  between  two 
upright  parallel  bars,  the  student  grasps  them 
with  both  hands,  his  arms  outstretched  at  right 
angles  to  the  body.  The  exercise  consists  in  pull- 
ing alternately  with  either  hand,  first  right,  then 
left.  This  action  exercises  or  stretches  laterally 
the  muscles  of  the  shoulders,  and,  if  regularly 
and  persistently  practiced,  improvement  is  cer- 
tain. 

At  the  commencement  of  my  efforts  to  devise 
simple  methods  of  exercising  in  bed,  as  a  substi- 
tute for  the  regular  gymnasium  exercise,  I  unsuc- 
cessfully experimented  with  rings,  bars,  and  ropes, 
which  I  attached  to  the  sides  of  the  bed,  endeav- 
oring to  effect  lateral  tension  of  the  shoulder  mus- 
cles by  such  means.  I  found  that,  in  addition  to 
the  inconvenience  of  the  fixtures,  the  body  was 
unpleasantly  shifted  from  side  to  side  by  the 
force  of  the  pull ;  while  the  desired  result,  directly 

141 


Exercising  in  Bed 

contrary  to  that,  was  an  alternate  tension  and  re- 
laxation of  the  shoulder  muscles,  without  any 
change  in  the  position  of  the  body. 

Finally  I  tried  a  board,  as  long  as  the  spread  of 
my  outstretched  arms,  and  three  inches  in  width. 
This  I  grasped  at  the  ends,  the  pull  of  the  oppos- 
ing hands  giving  the  lateral  tension  of  the  shoul- 
der muscles  without  disturbing  the  position  of 
the  body.  I  found  this  stretching-board  very  ef- 
fective, and  the  only  improvement  I  have  ever 
made  upon  it  is  to  attach  strong  iron  handles  to 
the  ends,  that  the  hands  may  have  a  firmer  and 
more  convenient  hold. 

The  Exercise  is  This: 

Lying  upon  your  back,  with  the  board  resting 
diagonally  across  the  chest,  the  hands  grasping 
the  ends  or  handles,  as  in  the  illustration  on  the 
opposite  page,  pull  with  your  full  force  upward 
as  far  as  possible,  that  the  muscles  under  the 
arms  and  extending  along  the  upper  ribs  may  re- 
ceive the  strain;  resist  with  a  downward  pull  of 
equal  force;  next  reverse  the  pull,  that  each  side 
may  be  exercised. 

Second  Movement: 

With  the  board  lying  at  right  angles  across  the 
chest,  pull  with  both  hands  at  once,  keeping  up 
142 


Exercising  in  Bed 

the  strain  for  two  or  three  seconds;  then  relax. 
Commence  with  five  movements  for  each  exercise ; 
that  is,  alternately  tensing  and  relaxing  the  mus- 
cles, as  described;  increase  to  fifteen  movements, 
as  your  physical  condition  may  warrant. 


143 


Dumb-Bell  Exercise 

In  Combination  with  Massage  of  the  Biceps  and 
Triceps  Muscles 


XXVI. 


All  of  these  exercises  are  performed  in  bed, 
under  cover  of  the  bed  clothes 


•3. 


Dumb-Bell  Exercise 

In  Combination  with  Massage  of  the  Biceps  and 
Triceps  Muscles 

Development  of  the  arms,  by  this  method  of 
exercise,  is  very  much  more  rapid  than  by  boxing, 
or  any  gymnasium  exercise  practiced  with  the 
usual  mechanical  appliances. 

To  the  celebrated  athlete,  C.  A.  Sampson,  one  of 
the  world's  strong  men  and  the  rival  of  Sandow, 
seems  due  the  credit  of  discovering  that  massage 
of  the  muscles  during  exercise  greatly  aids  their 
development.  The  method  employed  by  him  was 
the  application  of  strong  elastic  bands  or  straps, 
which  he  fastened  tightly  around  his  arms  during 
his  dumb-bell  exercise.  The  alternate  pressure 
and  relaxation  of  the  bands  or  straps,  as  the  mus- 
cles were  contracted  or  relaxed,  made  a  very  effec- 
tive massage.  He  attributed  his  marvelous 
strength  to  this  practice. 

After  studying  his  method,  and  the  very  logical 
reasons  he  advances  in  his  book,  "Strength,"  I 
procured  the  elastic  straps  described,  and  prac- 
ticed according  to  his  directions.  The  improve- 
147 


Exercising  in  Bed 

ment  that  resulted  was  soon  apparent,  and  it  was 
evident  that  the  system  would  effect  all  that  its 
author  claimed  for  it,  but  the  inconvenience  of  the 
device  was  such  that  I  abandoned  it.  I  substi- 
tuted the  exercise  shown  on  the  opposite  page, 
using,  instead  of  the  elastic  straps  or  bands,  sim- 
ply the  pressure  of  the  hands  clasped  firmly  over 
the  upper  arm,  which  I  massage  while  I  am  using 
the  dumb-bell. 

Development  of  the  biceps  and  triceps  muscles 
will  be  found  to  be  very  rapid  by  this  system. 

Commence  practice  with  not  more  than  ten 
movements;  then  increase  gradually  to  fifty  for 
each  arm ;  this,  with  daily  practice,  should  be  suf- 
ficient to  keep  the  arms  strong  and  flexible.  Weight 
of  dumb-bells  two  to  four  pounds  in  accordance 
with  your  strength. 


14& 


Dumb-Bell  Exercise  for  Two  Hands 

» 

XXVII. 


All  of  these  exercises  are  performed  in  bed, 
under  cover  of  the  bed  clothes 


Dumb-Bell  Exercise  for  Two  Hands 

I  strongly  advocate  the  use  of  light  dumb-bells. 
The  pair  I  use  weigh  four  pounds,  but  half  that 
weight,  in  most  cases,  will  be  sufficient.  I  have  ex- 
perimented, as  I  lay  in  bed,  with  all  sizes  up  to 
forty  pounds,  but  I  have  found  that  moderately 
quick  action  with  weights  of  from  two  to  four 
pounds  the  most  effective.  There  is  always  a 
danger  of  over  exercise  with  the  heavy  dumb- 
bells; the  continuous  strain  may  affect  the  heart, 
and  certainly  has  a  tendency  to  bring  on  that  con- 
dition known  in  athletics  as  being  "muscle 
bound." 

The  light  weights  with  rapid  action,  in  the  posi- 
tion shown  by  the  illustration  upon  the  opposite 
page,  will  give  an  elasticity  and  general  quickness 
of  motion  which  cannot  be  obtained  with  the  heavy 
dumb-bells. 

Commence  with  ten  strokes;  increase,  as  your 
condition  will  warrant,  to  fifty  or  more.  It  is  a 
safe  and  effective  exercise.  After  this  striking 
exercise  is  completed,  extend  your  arms  to  their 
full  length  at  right  angles  with  the  sides,  and 
alternately  turn,  or  twist,  your  wrists  back  and 
151 


Exercising  in  Bed 

forth,  so  that  the  arms  will  partially  revolve  in 
their  shoulder  sockets.  If  there  is  any  tendency 
to  rheumatic  pains  at  this  point,  where  deposits 
of  uric  acid  frequently  occur,  this  movement  will 
be  found  to  be  beneficial,  as  it  will  dislodge  such 
deposits. 

Commence  with  five  movements  and  gradually 
increase  to  twenty-five,  which  at  all  stages  will  be 
sufficient. 


152 


The  Liver 
XXVIII. 


All  of  these  exercises  are  performed  in  bed 
under  cover  of  the  bed  clothes 


The  Liver 

When  the  liver  is  wrong  everything  seems 
wrong,  for  the  health  of  the  body  depends  largely 
upon  its  condition  and  activity.  If  it  secretes 
bile  normally,  and  performs  its  other  functions 
healthfully,  then  the  whole  body  has  the  benefit  of 
its  good  work ;  but  if,  on  the  other  hand,  it  is  lazy 
or  congested,  troubles  commence ;  a  torpid  or  frac- 
tious liver  being  a  very  serious  affliction.  The  list 
of  troubles  resultant  from  this  condition  is  a  long 
one. 

The  liver  is  really  a  filter  through  which  the 
blood  must  pass  to  be  purified,  and  if  this  process 
of  purification  is  improperly  performed  the  blood 
is  poisoned,  and  any  or  all  of  the  organs  may  be 
affected  more  or  less  seriously.  When  the  liver 
is  sluggish  there  is  usually  a  dull,  aching  pain  in 
the  right  side,  and  often  under  the  right  shoulder 
blade.  Then,  too,  there  are  pains  in  the  forehead, 
(more  rarely  in  the  back  of  the  head) ;  furred 
tongue ;  an  unpleasant  taste  in  the  mouth  at  morn- 
ing; a  dingy,  yellow  color  in  the  whites  of  the 
eyes ;  loss  of  appetite,  and  often  dizziness ;  drowsi- 
ness after  meals,  and  a  generally  pessimistic  view 
155 


Exercising  in  Bed 

of  life.  These  are  some  of  the  disagreeable  condi- 
tions that  result,  in  varying  degrees  of  intensity, 
and  there  are  others  more  serious  that  may  fol- 
low, if  this,  one  of  the  most  important  organs  of 
the  human  system,  is  not  kept  up  to  its  normal 
activity. 

Without  going  into  the  physiological  details 
and  functions  of  the  liver,  think  of  it  simply  as  a 
filter  through  which  the  blood  must  pass  to  be 
freed  from  its  impurities,  and  remember  that  it 
must  be  kept  in  an  active  state  to  properly  per- 
form its  duties.  To  accomplish  this  it  must  be 
exercised,  as  must  every  other  organ  of  the  body, 
the  simplest  and  most  effective  method  being 
rhythmical  agitation,  or  massage,  performed  by 
oneself  in  bed,  preferably  in  the  early  morning, 
when  the  stomach  is  empty. 

It  is  best  to  first  acquaint  yourself  with  the  posi- 
tion, size,  and  general  characteristics  of  the  liver, 
before  commencing  the  exercises  that  follow.  The 
liver  is  a  gland,  or  rather  a  multitude  of  glands, 
bound  together  in  one  conglomerate  body.  In  an 
adult,  it  usually  weighs  four  pounds,  and  is  nearly 
one  foot  in  length  in  its  longest  dimensions.  It 
is  situated  upon  the  right  side  of  the  body.  It 
occupies  a  large  space  in  the  abdomen  just  under 
156 


Exercising   in  Bed 

the  diaphragm,  and  is  partially  covered  by  the 
lower  ribs.  The  most  accessible  point  for  its  exer- 
cise or  agitation  is  immediately  above  the  angle 
of  the  right  hip  bone,  and  under  the  lower  ribs. 

It  is  held  firmly  in  place  by  five  strong  liga- 
ments, and  nothing  but  great  abuse,  such  as  tight 
lacing,  unnatural  pressure,  or  accidental  injury  to 
the  region,  can  displace  it ;  hence  there  is  no  pos- 
sibility that  the  method  of  exercise  I  describe  will 
injure  the  organ.  After  five  years  of  practice  I 
can  confidently  state  that  benefit  alone  will  result, 
and  that  under  the  most  comfortable  conditions, 
and  without  medicine  or  expense. 

The  practice  of  the  three  exercises  which  fol- 
low, in  combination  with  those  previously 
described,  will  surely  relieve  you  of  the  presence 
of  that  child  of  the  Evil  One — Liver  Complaint — 
and  its  companion — Dyspepsia. 


157 


Exercising  the  Liver 
XXIX. 


All  of  these  exercises  are  performed  in  bed, 
under  cover  of  the  bed  clothes 


Exercising  the  Liver 

First  Exercise 

Lying  on  your  back,  as  shown  in  the  illustra- 
tion on  the  opposite  page,  place  the  ends  of  the 
fingers  of  both  hands  over  that  region  of  the  liver 
at  the  right  side  of  the  abdomen,  above  the  angle 
of  the  right  hip  bone,  and  below  the  edge  of  the 
lower  rib.  Then  press  the  fingers  upward  and 
well  under  the  rib.  The  abdominal  muscles,  being 
in  a  relaxed  condition  in  this  position,  will  readily 
yield  to  the  pressure,  and  the  liver  can  easily  be 
moved  or  agitated.  Press  under  and  upward, 
and  then  relax  the  pressure,  commencing  with 
twenty  movements,  and  increasing  up  to  one  hun- 
dred when  your  condition  will  warrant. 

The  effect  of  this  agitation  of  the  organ  is  the 
same  as  that  obtained  in  riding  a  trotting  horse, 
an  exercise  universally  recommended  by  physic- 
ians when  the  liver  is  sluggish. 

Second  Exercise 

Lying  upon  your  right  side,  place  your  left  hand 
over  the  region  of  the  liver  previously  described. 
Incline  the  head  slightly  forward  and  bend  the 
161 


Exercising  in  Bed 

knees,  as  shown  in  the  illustration  on  the  opposite 
page.  (In  this  position  the  abdominal  muscles 
will  be  relaxed  and  the  liver  inclined  slightly  for- 
ward.) Press  either  the  ends  of  the  fingers,  or 
the  knuckle  of  the  thumb,  well  under  the  ribs,  and 
massage,  or  agitate,  the  liver  as  in  the  preceding 
exercise. 

"While  it  is  true  that  the  first  exercise  may  be 
sufficient,  yet  this  change  of  position  seems  to 
present  another  surface  for  manipulation;  and 
both  positions  can  be  practiced  with  good  results. 

Third  Exercise     (Percussion) 

Percussion  over  the  region  of  the  liver  will  also 
promote  its  activity.  The  most  advantageous  po- 
sition is  upon  the  left  side,  the  organ  then  being 
inclined  slightly  forward,  and  the  muscles  relaxed. 
Clench  the  right  hand  and  strike  lightly,  but  rap- 
idly, at  the  point  described. 

Commence  with  twenty  light  blows,  increasing 
the  number  to  one  hundred  or  more,  as  your  con- 
dition will  warrant. 


162 


The  Neck 
XXX. 


All  of  these  exercises  are  performed  in  bed, 
under  cover  of  the  bed  clothes 


The  Neck 

The  principal  supports  of  the  neck  are  two 
large  muscles  attached  to  the  base  of  the  skull, 
and  from  thence  descending  to  the  shoulders; — 
they  form  the  back  of  the  neck.  The  sides  are 
braced  by  another  pair  of  large  muscles  which 
are  attached  to  the  skull  immediately  behind  th£ 
ears,  and  which  descend  to  the  collar  bone.  These 
large  muscles  are  braced  by  minor  ones,  but  upon 
these  main  supports  the  contour  and  strength  of 
the  neck  largely  depend.  If  they  are  poorly  de- 
veloped the  back  and  sides  of  the  neck  will  appear 
weak  and  unsymmetrical ;  the  skin-covering,  lack- 
ing the  proper  support,  will  soon  fall  into  un- 
sightly creases;  and  in  this  condition  there  is  an 
appearance  of  age  which  the  time  of  life  may  not 
warrant. 

Persistent  rubbing  of  the  back  and  sides 
of  the  neck  with  the  palm  of  the  hand  will, 
to  a  considerable  extent,  efface  these  wrinkles; 
but  this  is  a  superficial  treatment  and  its  effect 
is  but  temporary;  as,  if  the  underlying  muscles 
are  shrunken  and  weak,  the  skin — being  poorly 
165 


Exercising  in  Bed 

supported — will  surely  become  loose  and  flabby, 
and  the  creases  will  deepen. 

The  remedies  dear  to  the  feminine  mind  for  this 
condition  are  so-called  "skin  foods"  and  other 
greasy  preparations  of  like  nature.  But  as  it  is 
impossible  to  form  muscular  tissue  by  their  use, 
the  fallacy  of  the  process  is  evident.  The  skin  will 
certainly  be  improved  by  the  friction  necessary 
to  apply  the  preparations,  but  aside  from  this  the 
treatment  is  of  no  avail. 

It  is  evident  that  if  the  muscles  described  were 
developed  and  restored  to  the  condition  of  earlier 
years,  the  skin,  being  then  properly  supported, 
would  regain  its  smooth  surface.  This  can  be 
accomplished  by  the  following  exercise. 


166 


Exercising  the  Neck 
XXXI. 


All  of  these  exercises  are  performed  in  bed, 
under  cover  of  the  bed  clothes 


Exercising  the  Neck 

Lying  upon  your  side,  as  shown  in  the  illustra- 
tion on  the  opposite  page,  turn  the  chin  as  far  as 
possible  towards  the  upper  shoulder.  (This 
movement  will  contract  the  muscles  upon  the  side 
of  the  neck,  and  will  also  bring  into  action  those 
muscles  of  the  throat  immediately  under  the  chin.) 
When  the  head  drops  back  to  its  original  position 
the  muscles  will  relax.  Their  alternate  contrac- 
tion and  relaxation  constitute  an  exercise  which 
will  develop  the  muscles  of  the  sides  of  the  neck, 
and  will  also  strengthen  and  improve  the  contour 
of  the  throat  muscles. 

Commence  the  exercise  with  five  movements, 
and  increase  to  fifty  or  more,  as  your  physical 
condition  improves.  Both  sides  of  the  neck  must 
be  exercised,  for  otherwise  the  development  will 
be  unequal. 

The  effect  of  this  exercise  upon  the  neck  is 
shown  in  the  illustration  facing  page  174.  The 
deep  lines  which  once  crossed  and  re-crossed  the 
back  of  my  neck  have  wholly  disappeared,  and  my 
appearance  at  this  point  is  that  of  a  man  of  half 
my  years. 

169 


Exercising  in  Bed 

Ladies  who  may  contemplate  practicing  this 
exercise  need  not  fear  the  appearance  of  undue 
muscularity  which  this  picture  exhibits.  The 
effect  of  exercise  upon  the  muscles  of  women  is 
not  the  same  as  upon  the  muscles  of  men.  The 
knotted  and  rugged  appearance  of  the  muscles  of 
the  trained  male  athlete  never  appear  in  women, 
although  similarly  trained.  Their  muscles  always 
remain  soft,  elastic,  and  more  graceful  in  their 
roundness  than  those  of  men. 

The  exercise  here  described  will  improve  and 
beautify  the  neck  at  a  time  when,  in  middle  life, 
it  is  usually  very  scrawny. 


170 


The  Muscles  of  the  Throat 
XXXII. 


All  of  these  exercises  are  performed  in  bed, 
under  cover  of  the  bed  clothes 


The  Muscles  of  the  Throat 

These  are  voluntary  muscles  and  can  be  exer- 
cised at  will.  They  can  be  increased  in  size, 
strength,  and  elasticity.  The  anatomical  illustra- 
tions facing  pages  189  and  190,  accurately  define 
the  appearance  and  position  of  these  muscles. 
Upon  them  the  contour  of  the  throat  largely  de- 
pends. In  the  illustration  facing  page  189  you  will 
notice  a  large  muscle  attached  to  that  projection  in 
the  throat,  known  in  anatomy  as  the  thyroid  bone 
(more  familiarly,  Adam's  Apple),  and  from  that 
point  ascending  to  the  lower  part  of  the  chin, 
where  it  is  attached.  In  youth  that  muscle  is 
usually  full,  round,  and  elastic,  supporting  the  sur- 
rounding tissue  and  covering  skin,  filling  up  the 
hollows,  and  giving  to  the  throat  the  roundness 
and  graceful  contour  of  which  the  illustration 
facing  page  181  is  an  excellent  example. 

As  years  creep  on,  if  that  part  of  the  throat  is 
not  exercised,  this  large  muscle,  and  the  minor 
ones  surrounding  it,  following  the  general  law, 
deteriorate  in  strength,  elasticity,  and  size;  the 
tissue  shrinks,  and  the  skin,  without  its  former 
173 


Exercising  in  Bed 

support,  becomes  seamed  and  wrinkled;  then, 
later,  falls  into  loose  hanging  folds, — the  throat 
of  old  age.  (See  illustration  facing  page  182).  If 
the  muscles  underlying  the  loose-hanging  skin, 
as  shown  in  this  picture,  could  be  brought  back  to 
their  former  size  and  condition,  it  is  evident  that 
the  contour  of  the  throat  would  be  greatly  im- 
proved, for  it  would  assume  the  outline  of  earlier 
years.  At  what  age  this  improvement,  by  the 
methods  I  practice,  becomes  impossible,  I  am  un- 
able to  say.  The  photograph  which  faces  page  26 
was  taken  when  I  was  entering  my  fiftieth  year; 
it  shows,  under  the  chin,  the  loose-hanging  skin 
of  age,  and  that  condition  remained  until  I  had 
entered  my  sixtieth  year. 

During  the  period  of  that  ten  years,  I  had  in- 
dustriously and  successfully  endeavored  to  im- 
prove the  rest  of  my  body,  but  had  neglected  to 
exercise  the  muscles  of  the  throat  and  face,  which 
consequently  presented  signs  of  physical  age,  in 
marked  contrast  to  the  more  youthful  appearance 
of  the  body  and  limbs.  It  being  evident  that  this 
deterioration  was  due  to  the  inactivity  of  these 
muscles,  I  devised  a  system  of  exercises  for  their 
development. 

174 


The  Result  of  Throat  Exercise 


Exercising  in  Bed 

The  results  of  two  years  persistent  practice  in 
this  direction  are  shown  in  the  profile  picture 
facing  page  174.  The  throat  muscles  have  regained 
their  former  strength  and  roundness,  and  the  skin, 
being  well  supported,  has  caused  the  loose  folds, 
which  are  shown  in  the  photograph  taken  sixteen 
years  ago,  to  disappear.  There  is  a  remarkable 
improvement  over  the  conditions  which  then  ex- 
isted. This  development  of  the  throat,  as  well  as 
of  the  entire  neck,  has  been  accomplished  with 
much  less  exertion,  and  in  less  time,  than  was  re- 
quired to  develop  the  arms  and  the  legs.  The 
most  probable  reason  is,  that  the  throat  and  face 
muscles,  having  never  been  exercised  to  any  ex- 
tent, were  consequently  much  atrophied;  and  this 
improvement,  when  they  were  systematically 
exercised,  was  more  noticeable.  With  my  person- 
al experience  in  this  direction,  I  feel  warranted  in 
stating  that  it  is  possible,  and  really  not  difficult, 
to  develop  the  muscles  of  the  throat  and  face,  by 
the  methods  described,  after  middle  age;  even 
after  the  half-century  mark  has  been  passed, 
wrinkles  will  disappear,  and  much  of  the  smooth- 
ness of  skin  characteristic  of  earlier  years  may  be 
regained.  In  short,  if  you  will  systematically  and 
175 


Exercising  in  Bed 

persistently  practice  the  methods  I  have  en- 
deavored to  make  clear,  the  face  and  neck  will  as- 
sume a  much  more  youthful  appearance. 

This  will  require  some  exertion  upon  your  part, 
and  some  time;  but  it  cannot  be  accomplished  in 
any  other  way,  all  statements  of  the  manufacturer 
and  seller  of  ''skin  foods,"  face  ointments,  or  any 
rejuvenating  preparations,  to  the  contrary.  I 
speak  from  experience,  as  I  experimented  syste- 
matically and  persistently  with  various  "skin 
foods"  and  facial  ointments  for  one  year,  feeling 
sure  that  if  I  could  find  any  preparation  which 
could  be  forced  through  the  pores  of  the  skin,  and 
absorbed  by  the  underlying  glands,  it  might  be 
possible  to  resore  to  the  shrunken  muscles  of  the 
face  and  throat  the  condition  of  earlier  years. 
The  result  of  that  year  of  experiments  was  a  com- 
plete failure,  for  the  reason  that  the  cellular  tis- 
sue of  which  these  muscles,  as  well  as  every  other 
muscle  and  organ  of  the  body  is  formed,  is  the 
result  of  the  digestion  and  assimilation  of  the  food 
we  take  into  our  stomachs,  the  fluids  we  drink,  and 
the  air  we  breathe.  It  is  impossible  to  feed  or 
nourish  the  muscles  by  any  artificial  means  ever 
discovered.  These  so-called  ' '  skin  foods ' '  or  face 
176 


Exercising  in  Bed 

creams  are  not  absorbed  to  any  appreciable  ex- 
tent, and  the  improved  appearance  of  the  skin 
after  their  application  is  due  to  the  pores  of  the 
skin  and  the  myriads  of  small  lines  becoming 
temporarily  filled  up  with  the  greasy  preparation, 
while  the  smooth  surface  is  due  to  the  rubbing 
necessary  to  apply  it.  As  before  stated,  the  skin, 
like  any  other  piece  of  leather,  will  polish  much 
better  with  the  palms  of  the  hands  dry  and  clean, 
than  if  coated  with  any  greasy  mixture. 

There  is  no  royal  road  to  health;  it  cannot  be 
bought;  and  if  you  have  ever  been  endowed  with 
physical  beauty,  don't  waste  your  time  and  your 
money  endeavoring  to  regain  it  by  purchase,  for 
that  is  not  possible. 

The  rejuvenating  methods  I  have  described  en- 
tail no  expense  or  pain.  They  are  very  effective, 
but  their  practice  rests  with  you,  yourself,  and 
they  require  both  time  and  patience.  If  you  value 
your  personal  appearance  sufficiently  to  work  for 
its  improvement  systematically  and  with  persis- 
tence upon  the  lines  described,  my  experience  is 
that  you  will  surely  succeed.  If,  however,  you  con- 
clude, as  many  will,  that  it  is  too  much  trouble, 
cultivate  a  spirit  of  contentment  with  your  lot,  and 
177 


Exercising  in  Bed 

become  resigned  to  the  wrinkles  and  other  indica- 
tions of  physical  age,  as  it  is  impossible  to  remove 
them  in  any  other  way  than  as  I  have  described. 


178 


Exercise  for  the  Development  of  the 
Throat  Muscles 


First  Exercise 


XXXIII. 


All  of  these  exercises  are  performed  in  bed, 
under  cover  of  the  bed  clothes 


The  Throat  of  Youth 


Exercise  for  the  Development  of  the 
Throat  Muscles 

First  Exercise 

Lying  upon  your  side,  place  your  thumb  on  the 
throat  immediately  under  the  chin,  or  at  about  the 
center  of  the  large  muscle  which  extends  from  the 
Adam's  Apple  to  the  chin  (see  anatomical  plate 
facing  page  189).  If  you  lie  upon  your  right  side, 
use  the  right  thumb ;  if  upon  the  left,  use  the  left 
thumb.  Throw  the  head  back  to  the  position 
shown  in  the  illustration  upon  the  opposite  page. 

Then  bring  the  head  forward  (chin  to  the  chest) 
which  will  relax  the  tension.  Keep  up  the  pres- 
sure of  the  thumb  while  alternating,  contracting 
and  relaxing  the  muscles  by  the  movements  de- 
scribed. This  movement  will  tense  the  muscles  of 
the  throat,  which  the  exercise  is  intended  to  de- 
velop, the  firm  upward  pressure  of  the  thumb  ad- 
ding to  that  tension. 

Commence  with  ten  movements  each  morning, 
increasing  gradually,  as  your  physical  condition 
will  warrant,  to  fifty. 

This  exercise  should  be  practiced  while  recum- 
181 


Exercising  in  Bed 

bent,  both  upon  the  right  and  left  sides.  If  prac- 
ticed faithfully  and  systematically  a  marked  im- 
provement of  the  contour  of  the  throat  will  surely 
result. 


182 


The  Throat  of  Old  Age 


Exercise  for  the  Development  of  the 
Throat  Muscles 


Second  Exercise 


XXXIV. 


All  of  these  exercises  are  performed  in  bed, 
under  cover  of  the  bed  clothes 


Exercise  for  the  Development  of  the 
Throat  Muscles 

Second  Exercise 

In  the  same  position  of  the  body,  without  any 
change  in  the  point  of  thumb-pressure  upon  the 
throat  muscles,  turn  the  chin  towards  the  upper 
shoulder  as  far  as  possible  (as  in  the  illustration 
upon  the  opposite  page).  This  movement  will 
tense  the  large  muscles  at  the  side  of  the  neck,  as 
well  as  produce  a  lateral  tension  upon  several  of 
the  small  supporting  muscles  of  the  throat,  which 
should  also  be  exercised  (anatomical  plate,  fac- 
ing page  189).  The  upward  thumb-pressure  will 
assist  in  the  act  of  turning  the  chin  toward  the 
upper  shoulder,  and  will  add  to  the  muscular  ten- 
sion produced  by  that  movement.  Relax  the  ten- 
sion by  turning  the  head  back  to  the  original  posi- 
tion. Keep  up  the  pressure  of  the  thumb,  while 
alternately  contracting  and  relaxing  the  throat 
muscles,  by  the  movements  described. 

Commence  with  ten  movements,  gradually  in- 
creasing, as  your  physical  condition  will  warrant, 
to  fifty. 

185 


Exercising  in  Bed 

All  of  these  exercises  are  designed  for  both 
the  right  and  left  sides,  for  if  one  side  alone  is 
exercised,  development  will  be  unequal.  If  there 
is  any  feeling  of  dizziness,  practice  only  the  first 
throat  exercise. 


186 


The  Rejuvenation  of  the  Face  and 
Neck 

XXXV. 


All  of  these  exercises  are  performed  in  bed, 
under  cover  o!  the  bed  clothes 


Muscles  of  the  Throat— Head  Thrown  Back 


The  Rejuvenation  of  the  Face  and 
Neck 

The  exercises  I  have  described,  if  persistently 
and  methodically  practiced,  will  surely  restore  to 
an  aged  body  much  of  the  lost  strength  and  elas- 
ticity of  an  earlier  period  of  life ;  for  it  is  possible 
in  this  way  to  restore  to  the  muscles  of  age  the 
rounded  contour  they  may  have  once  possessed. 
But  if  the  muscles,  especially  of  the  face  and  neck, 
are  neglected  they  will  present  the  relaxed  and 
flabby  condition  characteristic  of  old  age,  even 
though  the  rest  of  the  body  has  been  developed  to 
the  strength  of  an  athlete.  The  face  and  the  neck, 
even  while  one  is  in  vigorous  training,  may  show 
the  wear  and  deterioration  of  years,  in  marked 
contrast  to  the  apparently  more  youthful  body. 

It  is  therefore  necessary  to  exercise  those  mus- 
cles just  as  you  have  exercised  the  muscles  of  the 
body,  and  they  will  surely  grow  in  size,  strength, 
and  elasticity  if  so  trained.  The  hollow  places  in 
the  neck  and  cheeks  can  be  filled  up,  the  muscles 
which  surround  the  eyes  can  be  increased  in 
plumpness;  and,  with  a  treatment  I  will  now  de- 
189 


Exercising  in  Bed 

scribe,  that  smoothness  of  the  skin  characteristic 
of  youth  may,  to  a  very  considerable  extent,  be 
regained. 

And  this  much- to-be-desired  condition  can  be 
accomplished  without  cost  and  without  the  appli- 
cation of  any  "skin  foods'*  or  other  nonsensical 
frippery  of  the  kind.  The  process  of  digestion 
and  assimilation  alone  can  form  the  cellular  tis- 
sue of  which  our  bodies  are  built;  and  the  lano- 
line,  lard,  paraffine,  etc.,  which  are  usually  the 
basis  of  these  so-called  "skin  foods"  are  simply 
smeared  on  the  skin  and  are  not  absorbed  to  any 
appreciable  extent ;  nor  can  they  be  converted  into 
cellular  tissue  by  any  amount  of  rubbing.  The 
skin  and  muscles,  absolutely,  cannot  be  "fed"  in 
that  way  or  with  such  material,  and  any  improve- 
ment in  the  appearance  of  the  skin  which  seems 
to  result  from  their  use,  is  due  solely  to  the  fric- 
tion required  in  applying  the  supposed  palliative. 
If  a  face  ointment  is  desired,  use  pure  olive  oil. 
It  will  soften  the  outer  skin,  is  cleanly,  and, 
well  worked  in,  will  be  absorbed,  to  a  limited  ex- 
tent; and,  after  being  rubbed  off,  will  leave  the 
skin  clear  and  soft. 

The  true  secret  of  restoring  to  the  skin  the 
smoothness  of  youth  is  friction.  The  skin  can  be 
190 


Muscles  of  the  Throat— Relaxed 


Exercising  in  Bed 

polished  like  any  other  leather,  and  the  palms  of 
the  hands  and  tips  of  the  fingers  are  the  very  best 
tools  to  use  for  that  purpose. 

This  polishing  can  be  best  and  most  convenient- 
ly done  as  you  lie  in  bed ;  and,  again,  like  any  other 
leather,  the  skin  will  polish  much  better  dry  than 
if  moistened.  Alternate  the  polishing  process  by 
slapping  the  face  vigorously,  thus  accelerating  the 
circulation  and  producing  the  healthy,  ruddy  glow 
of  health.  If  the  noise  is  objectionable,  strike  only 
with  the  fingers ;  the  result  will  be  the  same. 

The  finer  grades  of  soap  do  not  injure  the  skin. 
In  my  morning  ablutions  I  find  the  shaving  soap 
used  by  barbers  very  satisfactory  and  far  the  best. 
As  a  lotion,  after  I  have  washed  my  face,  I  use 
borax,  always  keeping  in  a  convenient  place  a 
quart  bottle  of  water  in  which  has  been  dissolved 
as  large  an  amount  of  borax  as  the  water  will  take 
up.  I  pour  a  couple  of  tablespoonfuls  of  this  lo- 
tion into  the  wash  basin,  dilute  it  with  a  cupful 
of  hot  water,  and  bathe  my  face.  There  is 
a  tonic  effect  in  the  borax  which  produces  a  smooth 
surface  to  the  skin  unequalled  by  any  other  lotion 
I  know  of.  When  the  face  is  thoroughly  dried, 
after  the  application,  apply  a  few  drops  of  purest 
olive  oil ;  rub  in  well  with  the  palms  of  the  hands, 
and  wipe  dry  with  a  soft  bath  towel.  This  treat- 
191 


Exercising  in  Bed 

ment,  if  carefully  and  persistently  followed,  will 
greatly  improve  the  texture  of  the  skin,  giving  to 
the  face  and  neck  a  fresh,  healthy,  and  youthful 
appearance. 


192 


Exercises  for  the  Development  of  the 
Face  and  Neck  Muscles 

XXXVI. 


All  of  these  exercises  are  performed  in  bed, 
under  cover  of  the  bed  clothes 


, 


'w 


\ 


Muscles  Surrounding  the  Eyes 


Exercises  for  the  Development  of  the 
Face  and  Neck  Muscles 

The  practice  of  the  exercises  especially  designed 
for  the  development  of  the  face  and  neck  muscles 
require  that  you  have  a  knowledge  of  their  loca- 
tion and  uses.  The  anatomical  plate  facing  this 
page  will  serve  as  a  chart.  You  will  notice  that 
the  eyes  are  surrounded  by  circular  bands  of  mus- 
cles. In  youth  they  were  plump  and  sustained  the 
overlying  skin,  keeping  its  surface  smooth  and 
unwrinkled;  but,  as  years  lapsed,  they  shrank  in 
size,  through  lack  of  exercise,  just  as  any  other 
musoles  of  the  body  would  deteriorate  under  like 
conditions.  The  skin  covering  them  lost  its  sup- 
port and  fell  into  creases  and  lines,  which  we 
know  as  wrinkles — the  certain  indications  of  phys- 
ical age.  For  those  wrinkles  there  can  be  but  one 
cure,  and  that  is  the  restoration  of  their  former 
plumpness  to  the  supporting  muscles.  If  this  is 
not  done  all  efforts  towards  the  eradication  of  the 
disfiguring  creases  and  lines  will  be  futile. 

The  encircling  eye  muscles  may  be  classed  as 
involuntary  muscles,  and  cannot,  to  any  beneficial 
effect,  be  controlled  and  exercised  by  the  will. 
195 


Exercising  in  Bed 

Their  development  can  only  be  accomplished  by 
massage.  To  do  this,  use  the  heel  of  the  hand, 
pressing  it  upon  the  bony  structure  immediately 
below,  and  at  the  corners  of,  the  eyes,  that  it  may 
rest  upon  the  underlying  muscles.  Press  firmly, 
that  the  hand  may  not  slip,  and  practice  the  mas- 
sage movement  for  several  minutes. 

Alternate  this  process  by  striking  rapidly  with 
the  tips  of  the  fingers.  This  percussion  action  is 
very  beneficial,  as  it  carries  the  blood  to  the  part 
so  treated,  and  is  of  great  aid  in  the  promotion  of 
growth  of  tissue.  If  these  exercises  are  persist- 
ently and  systematically  practiced,  they  will  in- 
crease the  shrunken  muscles,  even  to  plumpness, 
and  the  skin,  being  supported  as  it  was  in  youth, 
the  crows  feet  and  disfiguring  wrinkles  under  the 
eyes  will  disappear. 


196 


The  Flabby  Cheeks  of  Old  Age 


The  Lines  of  Age 
XXXVII. 


All  of  these  exercises  are  performed  in  bed, 
under  cover  of  the  bed  clothes 


The  Smooth  Face  of  Youth 


The  Lines  of  Age 

As  we  advance  in  years  certain  lines  appear 
upon  the  face  and  neck  which  we  associate  with 
age;  but  these  marks  of  physical  deterioration 
are  more  often  due  to  neglect  than  to  years.  In 
some  women,  for  instance,  they  appear  at  twenty- 
five  ;  in  others,  ten  years  later. 

After  persistent  experiment  upon  the  skin  and 
muscles,  for  the  past  seventeen  years,  I  am  confi- 
dent that  if  the  practice  of  the  simple  methods 
described  in  this  book  are  commenced  when  the 
disfiguring  lines  first  appear,  it  is  possible,  not 
alone  to  efface  them,  but  also  to  prevent  their 
reappearance,  until  extreme  old  age. 

The  preservation  of  the  celebrated  Beauty  of 
the  Sixteenth  Century,  Ninon  de  Lenclos,  is  a  well- 
known  instance  of  this  theory.  This  woman  was 
remarkable  for  her  wonderful  physical  preserva- 
tion. At  the  age  of  eighty,  creditable  authorities 
state,  she  retained  the  great  beauty  of  her  girl- 
hood, her  face  having  the  freshness  of  youth,  and 
being  as  free  then  from  the  lines  of  age  as  it  had 
been  at  twenty,  her  white-powdered  hair,  then 
199 


Exercising  in  Bed 

fashionable,  but  adding  to  her  youthful  appear- 
ance. 

From  the  data  the  writer  has  been  able  to 
gather  her  smoothness  of  skin  and  freedom  from 
wrinkles  was  due  solely  to  persistent  daily  fric- 
tion of  the  skin  of  her  face,  combined  with  an  exer- 
cise for  the  muscles  of  the  neck  and  throat,  very 
similar  to  the  exercises  illustrated  and  described 
in  this  volume.  Little  was  known  of  the  laws  of 
scientific  physical  culture  at  that  time,  but  as 
Madam  de  Lenclos  retained  her  elasticity  of  body 
and  graceful  figure  to  the  last,  it  is  evident  that 
some  system  of  exercises  was  systematically  and 
persistently  practiced.  In  that  way  alone  could 
her  youthful  condition  have  been  preserved. 

Usually  the  first  marks  left  by  time  upon  the 
human  features — and  they  are  common  to  us  all 
— are  the  wrinkles  extending  from  the  nostrils  to 
the  corners  of  the  mouth,  and  beyond.  As  the 
years  advance  these  are  joined  by  parallel  wrin- 
kles, somewhat  shorter,  about  half  an  inch  dis- 
tant on  the  cheek.  Still  later,  another,  and  even 
shorter,  wrinkle  appears  at  a  further  distance  of 
less  than  half  an  inch ;  and  others  are  also  formed, 
beginning  at  the  corners  of  the  mouth,  and  extend- 
ing downward  with  a  slight  inward  curve. 
200 


The  Lines  of  Age 


Exercising  in  Bed 

Wrinkles  on  the  forehead  which  parallel  the  line 
of  the  eyebrows,  with  a  slight  downward  bend  at 
the  ends,  appear.  These  are  generally  from  three 
to  five  in  number,  according  to  one's  age.  The 
wrinkles  commonly  called  "crow's  feet"  spread, 
fanwise,  from  the  outer  corners  of  the  eyes  over 
the  temples,  and  are  usually  from  three  to  five  in 
number. 

The  skin  below  the  eyes  becomes  loose  and 
creased.  These  creased  lines  start  from  the  cor- 
ners of  the  eyes,  slightly  curving,  and  overlap- 
ping each  other.  By  this  time  one  or  two  lines 
usually  appear  at  the  sides  of  the  neck,  commenc- 
ing at  a  point  back  of  the  ears,  extending  below 
the  jaw,  and  slanting  downward  to  the  throat. 
Immediately  behind  the  ears,  too,  the  skin  becomes 
slightly  loose ;  two  short  wrinkles  form,  and  a  line 
appears  extending  down  to,  and  under,  the  neck. 
At  the  next  stage  a  great  number  of  very  short, 
tiny  lines  begin  to  appear  all  over  the  face  and 
neck — some  parallel,  others  intersecting.  These 
give  to  the  skin  a  withered  appearance.  The  fresh- 
ness of  youth  has  departed.  Now,  too,  the  skin 
under  the  chin  becomes  loose ;  all  of  the  long  lines 
meet  and  overlay  and  interweave,  and  combine 
with  the  short  ones,  just  appearing,  to  form  a 
201 


Exercising  in  Bed 

tangled  web  of  criss-crossings  that  deepen  as  the 
years  advance.  This  is  the  skein  of  life.  This  is 
the  spinning  of  time.  And  the  pattern  is  never 
beautiful ! 

The  only  sure  method  of  erasing  these  lines  is 
by  friction,  and  this  is  best  accomplished  with  the 
dry  palms  of  the  hands,  as  described  in  the  chapter 
upon  the  skin.  This  treatment,  if  commenced 
when  the  disfiguring  lines  first  appear,  and  if 
methodically  and  daily  practiced,  in  combination 
with  the  exercise  for  the  muscles  of  the  face  and 
neck,  (decribed  fully  in  the  chapter  upon  that 
subject),  will  surely  effect  a  very  marked  and  sat- 
isfactory improvement  in  the  personal  appear- 
ance. 


202 


The  Skin 
XXXVIII. 


All  of  these  exercises  are  performed  in  bed, 
under  cover  of  the  bed  clothes 


The  Skin 

The  skin  forms  a  protective  covering,  a  close- 
fitting  garment,  for  the  whole  body.  It  is  of  un- 
equal thickness;  over  those  parts  which  are  ex- 
posed to  pressure  and  friction  it  is  thick  and 
tough,  but  in  the  case  of  other  parts  liable  to 
variations  in  size  it  is  especially  elastic.  But  in 
every  place  it  is  adapted  to  the  purpose  of  pro- 
tection. 

It  is  both  a  secreting  and  an  excreting  organ, 
and  upon  its  proper  action  our  health,  our  very 
lives,  depend.  If  its  millions  of  glands  and  pores 
become  obstructed  it  is  impossible  for  one  to  be 
healthy.  On  the  other  hand,  when  these  openings 
— the  safety  valves  of  the  body — are  free  and 
clear,  the  impurities  of  the  body  are  readily 
thrown  off,  the  circulation  is  improved,  an  equi- 
librium is  established  in  the  eliminating  process 
between  the  skin  and  the  internal  organs,  diges- 
tion is  easier,  intestinal  and  urinary  secretions 
become  more  regular,  and  an  improvement  in  the 
nervous  condition  results.  My  own  experience  has 
been  that  daily  friction  of  the  skin  with  goat-hair 
mittens  and  a  goat-hair  friction  belt  will  mater- 
205 


Exercising  in  Bed 

ially  relieve  insomnia.  These  friction  exercises 
should  be  followed  by  a  tepid  bath.  The  moral  of 
it  all  is:  Keep  the  skin  clean  by  friction  and 
bathing. 

The  skin  is  composed  of  three  layers.  Overly- 
ing the  true  skin  is  the  cuticle,  or  scarf  skin,  and 
although  we  commonly  call  this  the  skin,  it  is 
really  only  a  protecting  layer  over  the  true  skin. 
It  has  no  blood  vessels,  so  it  never  bleeds;  and, 
as  it  contains  no  nerves,  it  feels  no  pain.  The 
microscope  shows  that  it  is  composed  entirely  of 
minute  flat  scales  which  overlap  each  other  very 
much  like  the  shingles  of  a  roof.  These  scales 
are  formed  by  the  true  skin  beneath,  and  are 
constantly  thrown  off  from  the  body.  Ordinarily 
this  is  imperceptible;  but  sometimes  the  scales 
accumulate  into  masses,  when  it  is  called  scurf. 
Or,  if  the  accumulation  is  upon  the  scalp,  it  is 
known  as  dandruff. 

Upon  the  condition  of  the  scarf  skin  the  com- 
plexion largely  depends.  If  it  is  rough,  a  good  com- 
plexion is  impossible.  Temporary  improvement 
can  be  obtained  by  use  of  the  remedies  dear  to 
the  feminine  mind — "skin  foods,"  face  creams, 
and  face  powders.  But  all  of  these  applications 
have  the  same  result:  they  simply  fill  up  the 
206 


Exercising  in  Bed 

minute  lines,  and  temporarily  smoothe  the  rough 
surface.  But  when  this  coating  is  washed  off, 
the  skin  will  resume  its  former  condition. 

It  is  not  usually  claimed  for  face  powders  that 
they  will  afford  more  than  a  temporary  improve- 
ment, but  the  manufacturers  and  venders  of  so- 
called  "skin  foods"  positively  assert  that  their 
preparations  feed  and  nourish  the  skin,  and  build 
up  the  underlying  muscles,  and  that  the  benefit 
derived  from  their  use  is  therefore  permanent. 
If  lanoline,  paraffine,  white  wax,  and  spermacetti, 
the  basis  of  all  these  preparations,  could  be  forced 
into  the  true  skin  and  the  muscles,  and  could  there 
be  converted  into  living  cellular  tissue,  of  which 
all  parts  of  the  body  (the  skin  included)  are  com- 
posed, this  claim  might  have  some  foundation  of 
truth.  But  as  these  cells  can  only  come  into  life 
by  the  process  of  digestion  and  assimilation,  the 
fallacy  of  the  above  claim  is  apparent.  You  cer- 
tainly cannot  form  or  "build  up"  living  tissue 
from  dead  matter.  The  term  "skin  food"  is  a 
very  attractive  title  for  these  greasy,  waxy  prep- 
arations, but  neither  the  skin  nor  the  muscles 
can  feed  on  that  kind  of  food.  By  friction  some 
slight  absorption  of  the  higher  grades  of  oil  is 
possible ;  but  even  this  does  not  become  living  tis- 
207 


Exercising  in  Bed 

sue.  As  this  absorption  is  limited  to  only  the 
very  highest  grades  of  oil,  it  is  manifestly  impos- 
sible for  the  skin  to  take  up  paraffine,  white  wax, 
or  any  of  the  other  coarse  concomitants  of  "skin 
foods." 

Their  immediate  effect,  as  before  stated,  is  to 
coat  the  surface  of  the  skin,  which,  after  their  use, 
assumes  a  smoother  appearance.  But  this  is  tem- 
porary, and  there  can  be  no  growth  or  improve- 
ment of  the  underlying  muscles  by  such  applica- 
tions. The  objection  to  these  greasy  ointments 
is  that  they  clog  up  and  obstruct  the  myriads  of 
underlying  pores  and  glands.  If  you  would  have 
a  healthy  skin,  these  outlets  for  the  impurities 
of  the  system  must  be  kept  clean  and  clear.  Other- 
wise the  skin  cannot  be  healthy. 

The  secret  of  a  fresh,  healthy  skin  is  friction 
and  cleanliness.  Upon  the  body  use  the  goat- 
hair  friction  mittens  and  the  friction  belt  of  the 
same  material.  It  is  advisable  that  these  friction 
exercises  be  practiced  daily — after  the  other  exer- 
cises described  in  this  book — and  followed  by  a 
tepid  bath. 

For  the  face  and  neck,  friction  with  the  dry 
palms  of  the  hands  is  an  effective  method  of  re- 
moving wrinkles,  as  they  can  be  rubbed  out,  and 
208 


Exercising  in  Bed 

the  skin  can  be  polished,  as  elsewhere  stated,  just 
like  any  other  piece  of  leather.  For  the  ablutions 
of  the  face  and  neck  use  tepid  water  softened  with 
borax,  as  already  advised. 

In  a  very  short  time  after  commencing  these 
friction  exercises  for  the  body,  you  will  find  that 
the  nervous  system  is  quieter  and  that  both  the 
digestion  and  the  circulation  are  improved.  And 
what  will  prove  of  special  interest  to  ladies  is 
that  the  friction  exercises  for  the  face  and  neck 
will  surely  result  in  a  marked  improvement. 

I  have  demonstrated  upon  my  own  face  and 
neck  that  by  this  method  wrinkles  can  be  removed 
even  in  advanced  age,  and  I  am  positive  that  if 
this  friction  exercise  is  commenced  when  the  lines 
first  appear  and  is  persistently  practiced,  they 
will  be  eradicated  and  will  not  again  appear  until 
extreme  old  age.  This  is  the  method  that  was 
practiced  by  Ninon  De  Lenclos,  the  celebrated 
French  beauty  of  the  seventeenth  century,  and 
it  is  the  only  successful  method  for  removing 
wrinkles  and  retaining  the  smooth  skin  charac- 
teristic of  youth. 


The  Muscles  of  the  Cheeks 
XXXIX. 


All  of  these  exercises  are  performed  in  bed, 
under  cover  of  the  bed  clothes 


The  Muscles  of  the  Cheeks 

As  years  creep  on  the  cheeks  sink  in  and  hollows 
appear  in  them  where,  once,  they  were  full  and 
plump.  This  is  due  to  the  shrinking  of  the  sup- 
porting muscles,  as  shown  in  the  illustraton  facing 
page  195.  There  are  four  of  these  muscles  on  each 
side  of  the  face;  they  are  attached  to  the  cheek 
bones  under  the  eyes,  and  from  thence  descend, 
and  are  attached  to  the  jaw.  As  we  grow  older, 
these  muscles  lose  their  strength  and  elasticity, 
and  this  change  produces  the  pendant,  or  loose, 
jowl  characteristic  of  age,  just  as  their  lessened 
size  is  the  cause  of  the  hollows  in  the  cheeks. 
These  are  voluntary  muscles,  and  can  be  exer- 
cised at  will  just  as  you  would  exercise  the  mus- 
cles of  the  arms  or  the  legs. 


213 


Exercises  for  the  Development  of  the 
Muscles  Supporting  the  Cheeks 


XL 

,/luLtf* 

• 


All  of  these  exercises  are  performed  in  bed, 
under  cover  of  the  bed  clothes 


Exercises  for  the  Development  of  the 
Muscles  Supporting  the  Cheeks 

First  Exercise 

Draw  up  the  corners  of  the  mouth  towards  the 
eyes,  in  the  position  of  an  exaggerated  smile.  In 
this  contracted  position  press  your  fingers  upon 
your  cheeks,  and  you  will  find  the  muscles  much 
thicker  than  when  at  rest. 

Faithfully  practice  this  movement,  that  is,  al- 
ternately contracting  and  relaxing;  and  in  a  very 
short  time  the  muscles  will  increase  in  size,  and 
will  fill  up  the  hollows  and  restore  to  the  cheeks 
the  roundness  of  earlier  years. 

Second  Exercise 

In  this  exercise  contract  the  muscles  of  the 
right  side  of  the  face,  drawing  the  corner 
of  the  mouth  as  far  toward  the  eye  as  pos- 
sible; hold,  in  that  position,  for  a  few  seconds; 
then  change,  repeating  the  process  on  the  left  side. 
Alternate  this  exercise  with  the  first  one  described. 
It  is  not  as  valuable,  but  brings  into  action  some 
minor  muscles,  which  also  require  development. 
217 


Exercising  in  Bed 

These  facial  contortions  present  a  somewhat 
comical  and  laughter-provoking  appearance,  but 
they  are  very  effective ;  and  I  have  not  found  any 
other  exercise  for  the  cheek  muscles  which  show 
such  satisfactory  results.  As  they  can  be  practiced 
in  the  privacy  of  your  bed-room,  comment  need 
not  be  excited.  Massage  for  the  cheeks,  as  usually 
practiced,  while  of  some  benefit,  is  far  inferior  to 
this  method,  for  the  reason  that  the  cheek-sup- 
porting muscles  are  deep  seated,  and,  lacking  sup- 
port, the  rubbing  or  massaging  process  at  this 
point  is  not  very  successful.  The  practice  of  rub- 
bing ''skin  foods"  or  other  ointments  upon  the 
cheeks  in  the  hope  that  they  will  be  absorbed,  and 
thus  build  up  the  shrunken  muscles  and  tissue,  is 
a  fallacy:  upon  this  point,  as  I  have  previously 
commented,  my  experience  is  that  the  exercise  I 
have  described  will,  alone,  achieve  the  desired  re- 
sult. I  practice  this  alternate  contraction  and  re- 
laxation of  the  cheek  muscles  in  connection  with 
all  of  my  bodily  exercises,  and  it  has  become  so 
much  of  a  habit  that  it  is  performed  unconsciously, 
and  without  effort  or  discomfort. 


218 


Massage  for  the  Muscles  of  the  Chin 
XLI. 


All  of  these  exercises  are  performed  in  bed, 
under  cover  of  the  bed  clothes 


Massage  for  the  Muscles  of  the  Chin 

The  muscles  of  the  chin  may  be  classed  as  in- 
voluntary, and  can  only  be  developed  by  massage ; 
but  they  usually  respond  more  quickly  to  that 
process  than  the  muscles  that  surround  the  eye. 

Eest  the  chin  upon  the  palms  of  your  hands; 
press  firmly ;  and  rub  the  underlying  muscles  vig- 
orously; the  same  method  described  for  the 
muscles  surrounding  the  eye,  but  requiring  more 
pressure. 

The  position  of  the  hands  should  be  continually 
shifted,  for,  if  continuous  pressure  is  maintained 
upon  any  part  without  relaxation,  growth  is  not 
so  rapid.  Change  positions,  as  I  have  suggested, 
and  if  your  chin  was  ever  full  and  round  in  youth, 
that  condition  will,  by  persistent  practice,  be  re- 
gained. 


221 


The  Hair 
XLII. 


All  of  these  exercises  are  performed  in  bed, 
under  cover  of  the  bed  clothes 


The  Hair 

To  understand  the  cause  of  the  loss  of  hair  and 
how  to  prevent  that  misfortune,  it  is  necessary 
to  know  how  the  hair  itself  is  formed,  and  how 
nourished,  and  the  conditions  favorable  or  un- 
favorable to  its  growth.  Having  learned  this,  the 
methods  by  which  its  loss  can  be  arrested,  and 
vitality  regained,  may  be  more  readily  compre- 
hended and  successfully  practiced. 

Facing  page  226  appears  an  illustration  which 
shows  a  transverse  section  of  the  skin  of  the  scalp. 
This  is  taken  from  a  greatly  enlarged  photograph, 
showing  very  clearly  how  the  hair  shaft,  with  its 
minute  muscles  and  capillaries,  appears  under  the 
microscope.  The  illustration  exhibits  a  single 
hair ;  it  is  a  tube  composed  of  the  same  element  as 
the  nails  or  the  bones.  The  secretions  by  which 
all  three  are  formed  are  the  same,  and  they  do  not 
appear  to  decrease  as  age  advances.  Therefore 
the  immediate  cause  of  the  loss  of  hair  would 
seem  to  be,  and  usually  is,  local.  Tight  or  heavy 
hats,  dissipation,  sexual  excesses,  weakness  of  the 
muscles  which  are  attached  to  each  root  of  hair, 
defective  circulation,  uncleanliness  of  the  scalp, 
225 


Exercising  in  Bed 

microbes  or  germ  diseases  in  the  scalp,  and  failure 
to  remove  dead  hairs  which  impede  the  growth  of 
new  ones:  any  of  these  may  produce  baldness. 
Eemove  the  cause,  or  causes;  follow  the  simple 
directions  contained  in  this  chapter ;  and  wherever 
life  remains  in  the  follicles,  or  hair  roots,  new 
hairs  will  sprout.  But  if  life  has  departed  from 
them  no  power  on  earth  can  grow  hair. 

If  the  trouble  is  constitutional,  or  from  any 
cause  which  tends  to  lessen  the  vital  forces,  prac- 
tice the  simple  system  of  physical  culture  I  have 
already  described. 

The  result  will  surely  be  an  improvement  in  the 
general  physical  condition,  and  a  proportionate 
improvement  in  the  health  of  the  hair. 

The  coloring  matter  is  generated  in  the  hair 
bulb,  and  from  there  forced  up  through  the  tubu- 
lar hair  shaft.  The  character  of  the  secretions 
determines  the  color  of  the  hair.  What  the  chemi- 
cal combinations  which  produce  that  color  are,  we 
do  not  know;  but  as  years  increase,  there  is  evi- 
dently a  chemical  change  in  the  secretions,  which 
causes  a  loss  of  the  coloring  matter.  My  own  ex- 
perience, and  the  result  of  sixteen  years  research, 
in  this  direction  is  that  it  is  not  possible  to  re- 
store the  color  when  it  has  once  departed,  all  of 

226 


Cross  Section  of  Skin,  Showing  Hair-Shaft  and 
Attached  Muscles 


Exercising  in  Bed 

the  preparations  advertised  for  that  purpose,  with 
the  thousands  of  testimonials  to  their  infallibility, 
to  the  contrary.  I  will  modify  that  statement :  you 
can  restore  it  with  dyes,  but  the  deception  is  sure 
to  be  detected  sooner  or  later,  and,  added  to  this, 
the  dye  will  injure  the  hair. 

The  scalp  is  similar  to  the  face  or  any  other 
part  of  the  body.  It  is  filled  with  thousands  of  little 
pores,  which  are  constantly  eliminating  refuse 
matter;  in  addition  to  which  the  sebaceous 
glands  throw  off  a  certain  amount  of  oil  which 
adheres  to  the  scalp.  This  dirt  and  animal  filth 
must  be  removed,  or  the  pores  will  be  clogged, — a 
condition  which  is  very  injurious. 

When  the  hair  is  long,  as  usually  worn  by 
women,  the  scalp  should  be  thoroughly  cleaned  at 
least  twice  a  month;  or,  if  of  the  ordinary  length 
worn  by  men,  at  least  twice  a  week.  The  best  soap 
for  the  purpose  is  that  used  by  barbers  for  shav- 
ing, as  it  seems  least  injurious  to  the  skin. 

Don't  be  afraid  of  water  and  good  soap.  Thous- 
ands lose  their  hair  through  neglecting  to  shampoo 
it  properly.  On  the  other  hand,  it  is  doubtful  if 
any  injury  can  result  by  the  opposite  extreme, 
provided  the  hair  is  thoroughly  dried  after  the 
cleansing  process.  When  dry,  a  few  drops  of  olive 
227 


Exercising  in  Bed 

oil  will  produce  an  attractive  and  healthy  gloss. 
The  use  of  hot  and  cold  water,  alternating  quickly 
from  one  application  to  the  other,  is  of  great  value 
as  a  tonic  for  both  hair  and  scalp,  as  it  accelerates 
the  circulation  of  the  blood  in  the  parts  so  treated. 

Have  the  temperature  of  the  heated  water  as 
hot  as  you  can  bear  it,  and  the  other  as  cold  as 
possible  without  using  ice; — hot  and  cold  wet 
cloths  applied  alternately  is  a  convenient  substi- 
tute, if  you  cannot  douse  your  head  with  the  water 
itself.  The  change  from  hot  to  cold  should  be 
made  at  least  five  or  six  times  at  each  treatment, 
but  double  that  number  will  be  beneficial  and  can 
do  no  harm.  If  life  still  remains  in  the  roots  of 
the  hair  a  healthy  growth  will  usually  result. 
The  tonic  effect  of  this  process  is  far  more  efficac- 
ious than  any  medicinal  "hair  invigorator"  yet 
invented. 

If  the  scalp  is  itchy,  and  there  is  a  suspicion  that 
microbes  or  germs  of  disease  exist  on  it,  dampen 
it  with  a  carbolic  acid  wash.  To  one  pint  of  water 
add  a  sufficient  quantity  of  carbolic  acid  to  pro- 
duce, when  the  skin  is  moistened  with  the  lotion, 
a  very  slight  sensation  of  tingling,  or  heat.  This 
treatment  will,  with  daily  applications,  require 
about  three  weeks.  It  will  surely  destroy  any 

228 


Exercising  in  Bed 

germs  of  disease  with  which  the  scalp  may  be  af- 
fected. It  is  an  excellent  tonic  as  well  as  an  in- 
fallible and  clean  germicide,  harmless,  in  the  pro- 
portions advised,  and  superior  to  any  advertised 
expensive  hair  tonic  or  germicide  which  you  may 
purchase. 

When  the  hair  is  falling  out  many  people  are 
afraid  to  brush  or  wash  it,  fearing  a  still  greater 
loss,  and  thinking  to  retain  the  dead  hairs  in  the 
scalp.  This  is  a  serious  mistake,  as  those  dead 
hair  roots,  like  any  other  decaying  dead  matter, 
are  injurious  to  the  healthy  roots  near  them,  and 
if  allowed  to  remain  increase  the  trouble.  They 
should  be  removed  for  the  same  reason  that  de- 
cayed fruit  is  removed  from  its  healthy  neighbors. 
Dead  and  decaying  matter  is  a  menace  to  the  life 
of  a  hair,  just  as,  upon  a  larger  scale,  dead  matter 
and  unsanitary  conditions  are  a  menace  to  the  life 
of  a  human  being.  In  addition  to  these  injurious 
effects  of  the  dead  roots,  they  impede  the  growth 
of  new  hairs  which  would  spring  up  in  the  place 
of  the  dead  ones,  but  which  cannot  do  so  while  the 
dead  roots  remain.  Remove  the  dead  hairs  as 
soon  as  possible,  and  other  healthy  hairs  will  re- 
place them,  springing  from  the  same  follicle,  or 
root  sheath. 

229 


Exercising  in  Bed 

The  process  is  simple: 

As  I  lie  in  bed  I  grasp  my  hair  with  my  fingers, 
pulling  gently,  and  changing  the  position  of  my 
hands  until  every  part  of  the  scalp  has  been  treat- 
ed. I  alternate  this  pulling  process  by  massaging 
the  scalp  with  the  tips  of  the  fingers,  which  pro- 
duces a  perceptible  glow,  and  has  a  general  tonic 
effect,  as  it  stimulates  the  circulation,  and  evident- 
ly determines  the  elements  which  feed  the  hair 
to  the  roots.  By  this  hair-pulling  process  the 
scalp  is  lightly  raised  from  the  skull.  The  micro- 
scopic muscles  and  glands  thus  exercised,  and 
obeying  the  general  law  of  exercise,  increase  in 
size,  strength,  and  elasticity,  just  as  the  larger 
muscles  of  the  body  are  benefited  by  systematic 
exercise. 

Go  without  your  hat  as  much  as  possible.  The 
practice  is  now  popular,  being  a  fashionable  fad, 
and  no  longer  specially  noticeable.  The  sun  has 
a  very  invigorating  effect  upon  the  hair.  Bald- 
ness, among  the  races  that  do  not  wear  hats,  is 
almost  unknown;  but  among  the  peasants  or 
farmers  in  southern  Germany,  who  wear  their  hats 
or  caps  day  and  night,  baldness,  without  regard 
to  age,  is  the  rule  rather  than  the  exception.  I 
have  lived  in  an  Indian  country  and  I  do  not  re- 
230 


Exercising  in  Bed 

member  of  ever  having  seen  a  bald-headed  Indian. 
That  is  a  hint  from  nature. 

Many  people  are  afraid  to  use  soap  and  water 
upon  their  hair,  and  quote  self -constituted  author- 
ities in  support  of  the  statement  that  their  use  is 
injurious.  Why  should  water  be  bad  for  the  hair 
of  the  head  but  good  for  the  hair  of  the  beard  or 
moustache?  Such  a  contention  is  not  logical,  for 
the  hair  on  the  head  and  the  hair  on  the  face  are 
identically  the  same;  and  it  is  certainly  a  most 
unusual  occurrence  for  a  man's  beard  to  fall  out 
unless  caused  by  some  local  germ  disease.  That 
the  beard  is  luxuriant  in  some  individuals,  while 
the  scalp  is  devoid  of  hair,  is  to  be  accounted  for 
by  the  fact  that  such  men  wash  their  faces  and 
beard  daily,  and,  in  the  drying  process  pull  and 
exercise  the  roots;  after  which  they  brush  it  to 
keep  it  arranged.  In  this  way  they  remove  the 
dead  hairs.  As  the  skin  is  kept  clean,  by  the  face- 
washing  process,  the  conditions  are  favorable  to 
the  preservation  of  the  hair  upon  that  part  of  the 
head,  even  though  the  scalp  may  be  bald. 

Another  mistaken  belief  is  that  when  dandruff 
falls  from  the  scalp  it  indicates  a  diseased  con- 
dition. Dandruff  is  merely  the  exfoliation  of  the 
231 


Exercising  in  Bed 

scarf,  or  outer  skin,  with  the  dried  oil  and  waste 
matter  thrown  off  by  the  glands. 

The  practice  of  the  methods  described  will  cer- 
tainly relieve  the  trouble. 

One  of  the  arguments  against  washing  the  hair 
is  that  it  causes  or  increases  dandruff.  The  fact 
is,  the  dandruff  was  there  before  the  scalp  was 
washed,  and  the  cleansing  process  merely  dis- 
lodged it,  so  that  its  presence  was  more  apparent. 
Perspiration  has  a  very  injurious  effect  upon 
the  hair.  Athletes,  especially,  are  sufferers  from 
it,  as  they  usually  come  in  from  long  runs  or  other 
active  exercise  with  the  perspiration  dripping 
from  their  every  pore,  the  hair  being  as  wet  as 
the  rest  of  the  body.  While  particular  efforts  are 
made  to  bathe  and  cleanse  every  other  part  of 
their  bodies,  the  scalp  is  neglected,  the  poisonous 
dead  matter  being  allowed  to  remain  and  dry 
where  it  was  eliminated.  It  is  this  neglect  which 
is  often  noticeable  among  those  whose  excellent 
physical  condition,  due  to  athletic  training,  would 
seem  to  be  a  guarantee  that  the  poor  condition  of 
their  hair  is  not  due  to  constitutional  weakness. 

Use  daily  a  stiff  brush;  press  the  bristles  well 
in ;  rub  back  and  forth,  and  from  side  to  side,  thus 
loosening  the  dead  skin,  dried  oil,  etc.,  before  try- 
232 


Exercising  in  Bed 

ing  to  brush  them  off  the  head  in  the  usual  way. 

Have  the  hair  trimmed  often ;  the  ends  may  split 
if  this  is  neglected.  Don't  singe  it.  I  do  not  be- 
lieve the  practice  to  be  injurious,  but  it  is  simply 
a  useless  and  expensive  process,  which  can  be 
better  accomplished  with  the  shears.  The  meth- 
ods I  have  described  are  all  logical ;  they  are  cer- 
tainly inexpensive  and  easily  performed,  and  I 
know  from  personal  experience  they  are  effective. 
Practice  them  as  I  have  done  and  you  need  not 
fear  the  loss  of  your  hair. 


233 


Deep-Breathing  Exercise  for  the  De- 
velopment of  the  Lungs 

XLIII. 


All  of  these  exercises  are  performed  in  bed, 
under  cover  of  the  bed  clothes 


Deep-Breathing  Exercises  for  the  De- 
velopment of  the  Lungs 

A  treatise  upon  the  simple  exercises  and  meth- 
ods by  which  I  am  physically  a  young  man  at 
sixty-seven  would  be  incomplete  without  a  page 
upon  breathing;  for  to  breathe  is  to  live,  and 
" without  breath,  there  is  no  life".  Differ  as  we 
may  as  to  the  virtues  of  the  innumerable  remedies 
and  systems  advocated  throughout  the  world  for 
the  preservation  of  health,  we  all  agree  that  life  is 
absolutely  dependent  upon  the  act  of  breath- 
ing, and  that  man  cannot  be  healthy  unless  this 
function  is  performed  as  nature  intended. 

At  the  commencement  the  infant  draws  a  long, 
deep  breath,  instinctively  retaining  it  to  extract 
from  the  air  its  life-giving  property ;  then  exhales 
it  in  a  long  wail,  and  its  life  upon  earth  begins. 
At  the  end,  with  the  chill  of  death  upon  him,  the 
heart  of  the  old  man  flutters  faintly — then  one 
gasp — he  ceases  to  breathe,  and  the  life  principle, 
dependent  upon  that  act,  leaves  the  body  forever. 
From  the  first  faint  breath  of  the  infant,  to  the 
last  gasp  of  the  dying  man,  it  is  one  long  story 
237 


Exercising  in  Bed 

of  continued  breathing,  for  life  is  but  a  series  of 
breaths. 

Man  may  exist  for  a  month  without  eating,  a 
much  shorter  time  without  drinking,  but  without 
breathing  his  existence  upon  this  earth  will  be 
measured  by  a  few — a  very  few — minutes.  "Air 
is  life,"  and  without  pure  air  good  health  is  im- 
possible; therefore  keep  in  the  open  air  as  much 
as  possible.  See  that  your  home  is  well  ventilated, 
and  sleep  with  your  windows  open.  As  you  walk, 
frequently  inhale  deeply,  filling  the  lungs  slowly 
as  full  as  possible  without  any  feeling  of  dizziness, 
then  exhale  slowly,  allowing  the  duration  of  in- 
halation and  exhalation  to  be  about  equal.  Prac- 
tice this  exercise  as  much  as  possible  in  the  sun- 
light, for  we  are  all  dependent  upon  the  sun  for 
the  life  principle;  its  rays  are  filled  with  vibra- 
tions of  energy  and  life,  and  the  air  vitalized  by 
sunlight  is  an  inexhaustible  storehouse  from 
which  we  extract  the  vital  force  as  we  breathe. 

As  you  lie  in  bed  in  the  morning,  with  the  win- 
dows open,  practice  this  deep-breathing  exercise, 
the  same  movement  as  in  walking.  The  most 
convenient  position  is  upon  your  side  or  back. 

It  must  be  admitted  that  athletes  or  profes- 
sional strong  men  are,  as  a  rule,  short  lived,  con- 
238 


Chest  Development,  Showing  Result  of  Deep-Breathing  Exercise 


Exercising  in  Bed 

sumption  and  pneumonia  being  most  frequently 
the  cause  of  death  among  that  class  of  men  who, 
by  reason  of  their  strength  and  physical  develop- 
ment, would  seem  to  be  immune  from  those  dis- 
eases. Usually  the  sudden  death  of  a  noted  ath- 
lete from  pneumonia  is  attributed  to  dissipation 
after  the  arduous  work  of  preparation  for  some 
athletic  event,  or  undue  exertion  when  "out  of 
training".  While  this  is  often  the  case,  it  will 
not  account  for  the  deaths,  by  consumption  and 
pneumonia,  of  a  number  of  professional  strong 
men,  who  were  noted  for  their  abstemious  lives. 
The  real  reason  has  been  that  their  bodies  were 
unequally  exercised;  the  external  muscles  being 
developed  to  their  fullest  capacity,  but  the  lungs, 
being  neglected,  have  remained  in  their  original 
condition,  and  far  inferior  in  their  development  to 
the  powerful  external  structure.  In  this  condition 
any  unusual  strain  or  exposure  which  might  not 
have  any  deleterious  effect  upon  the  strong  and 
thoroughly  seasoned  external  muscles,  might 
work  very  serious  injury  to  the  comparatively 
weak  and  poorly  developed  lungs.  Like  a  chain, 
which  is  only  as  strong  as  its  weakest  link,  this, 
the  weakest  part  of  the  body,  suffers. 
If  you  would  be  healthy,  develop  the  body 
239 


Exercising  in  Bed 

evenly;  and  if  these  exercises  for  the  lungs  are 
practiced  as  described,  you  need  not  fear  pulmon- 
ary diseases. 

I  speak  from  experience,  for  my  father  died  of 
consumption  at  the  age  of  forty-two.  I  inherited 
weak  lungs  and  a  tendency  to  that  dread  disease. 
By  these  lung-strengthening  exercises,  I  have  in- 
creased the  expansion  of  my  chest  from  two  and 
one-half  inches  to  five  and  one-half  inches,  and  am 
absolutely  free  from  coughs,  colds,  or  any  lung 
weakness.  I  strongly  urge  the  adoption  of  these 
deep-breathing  exercises,  or  any  other  system  of 
training  or  physical  culture. 


240 


Cleanliness 

External 

XLIV. 


All  of  these  exercises  are  performed  in  bed, 
under  cover  of  the  bed  clothes 


Cleanliness 

External 

The  skin  protects  the  soft  and  sensitive  parts 
of  the  body  from  mechanical  injury,  and  from  the 
effects  of  heat  or  cold.  It  has  over  two  million 
sweat  tubes,  aggregating  several  miles  in  length, 
through  which  it  throws  off  from  ten  to  fifteen 
thousand  grains  of  dead  matter  daily.  The  under 
layer  of  skin  is  covered  with  a  complete  network 
of  blood  vessels  spreading  over  a  surface  of  nearly 
fifteen  square  feet. 

There  are  also  numerous  oil  glands  which  con- 
stantly throw  off  fatty  secretions ;  an  active,  clean, 
healthy  skin  is,  therefore,  a  very  important  factor 
in  the  process  of  eliminating  dead  and  clogging 
matter,  and  in  greatly  aiding  the  work  of  the  kid- 
neys and  lungs.  It  is  essentially  one  of  the  prin- 
cipal conditions  of  health,  while,  on  the  other  hand, 
an  inert,  dirty  skin  must  necessarily  increase  the 
labor  of  the  organs  mentioned,  hasten  their  decay, 
and  shorten  life.  By  profuse  sweating  the  weight 
of  the  body,  when  in  a  gross  condition,  and  when 
there  exists  an  excess  of  adipose  tissue,  can  be 
243 


Exercising  in  Bed 

reduced  from  two   to  five  pounds   in   an  hour. 

When  the  skin  is  in  an  inert,  stagnant  condition, 
any  sudden  change  in  the  atmosphere,  which  could 
have  no  injurious  effect  upon  a  healthy,  vigorous 
skin,  may  produce  a  chill  by  which  the  secretions 
are  checked,  with  the  result  that  a  large  amount 
of  blood  may  be  driven  to  the  interior  and  some 
of  the  organs  may  become  congested.  A  bad  cold, 
with  all  of  its  attendant  discomforts,  may  follow, 
with  the  possibility  even  of  other  and  more  serious 
complications. 

The  necessity  of  keeping  the  pores  open  and 
free,  to  eliminate  the  waste  matter,  is  quite  evi- 
dent, and  the  very  best  way  to  remove  the  sur- 
face dirt  and  accomplish  the  desired  end  is  by 
the  plentiful  and  frequent  use  of  soap  and  warm 
water.  Previous  to  the  bath,  create  a  friction  on 
the  back  and  shoulders  and  back  of  the  legs  with 
a  rough  Turkish  towel,  and  on  the  chest,  stomach, 
and  front  of  the  legs  with  horse-hair  mittens, 
which  can  be  purchased  at  almost  any  drug  store. 
This  will  loosen  the  dead  epidermic  scales  and  the 
impurities  lodged  upon  the  skin,  and  greatly  add 
to  the  benefit  of  the  bath. 

I  advise  the  tepid  bath ;  it  is  very  true  there  is 
usually  an  invigorating  effect  in  the  cold  bath 
244 


Exercising  in  Bed 

where  prompt  reaction  follows,  but  in  the  case  of 
persons  of  advanced  years,  or  those  in  poor  health, 
recovery  from  the  shock  of  cold  water  may  not 
be  prompt,  and  a  distinct  lowering  of  the  vital 
force  will  temporarily  follow.  The  face  will  ap- 
pear drawn,  and  a  sensation  of  exhaustion  will 
be  felt  for  some  time  afterwards ;  while,  with  the 
tepid  bath,  if  the  skin  is  previously  subjected  to 
vigorous  friction — as  described — the  circulation 
will  be  accelerated,  and  the  same  tonic  effect  will 
be  obtained,  without  any  lowering  of  the  nervous 
energy. 

The  water  should  be  of  about  the  same  tempera- 
ture as  the  skin.  If  it  be  too  hot,  and  the  bath  pro- 
longed, the  muscles  will  relax,  and  a  feeling  of 
lassitude  will  result.  Therefore,  my  advice  to 
those  advanced  in  years,  or  in  poor  health,  is  to 
use  the  tepid  bath  as  the  "happy  medium". 
Create  a  friction  on  the  body  as  directed;  then 
let  there  be  a  quick,  but  total,  immersion.  This 
practice  daily  will  be  sufficient  to  keep  the  skin 
in  a  healthy  condition. 


245 


Cleanliness 

Internal 

XLV. 


All  of  these  exercises  are  performed  in  bed, 
under  cover  of  the  bed  clothes 


Cleanliness 

Internal 

I  earnestly  advise  the  " internal  bath", — what 
is  usually  designated  as  " flushing  the  colon,"  or 
"rectal  irrigation", — but  most  decidedly  not  what 
is  known  as  taking  an  injection.  Mere  injections 
of  a  pint  or  a  quart  of  water,  as  usually  practiced, 
are  insufficient  and  ineffective. 

To  properly  wash  the  colon,  at  least  four  or 
five  quarts  of  water  are  necessary,  for  the  largest 
intestine  is  five  feet  in  length,  and  when  distended 
is  fully  three  inches  in  diameter. 

The  proper  appliance  for  cleaning  the  colon,  or 
the  large  intestine,  is  a  rubber  water  bag,  with  a 
capacity  of  five  quarts,  to  which  the  injection  pipe, 
or  point,  is  attached  at  the  center.  The  weight  of 
the  body  forces  the  water  into,  and  cleanses,  the 
colon  without  the  slightest  physical  effort.  The 
time  occupied  in  this  operation  is  about  fifteen 
minutes.  It  is  the  simplest  and  most  effective 
appliance  for  this  purpose  yet  invented,  and  is  an 
important  factor  in  my  system  of  physical  re- 
juvenation. I  strongly  advise  its  use  at  least  once 
a  week.  It  is  called  "The  Cascade",  and  is  for 
249 


Exercising  in  Bed 

sale  by  the  Tyrrell  Hygienic  Institute,  1562  Broad- 
way, New  York.  I  cheerfully  give  the  appliance 
this  endorsement  in  return  for  the  benefits  I  have 
derived  from  its  use. 

The  importance  of  keeping  this  large  intestine 
clear  of  obstruction  is  easily  apparent.  It  is  the 
receptacle  for  the  waste  matter  of  the  system, 
and  may  be  termed  the  sewer  of  the  body.  If  it 
is  allowed  to  become  clogged  with  faecal  matter, 
as  is  the  case  in  constipation,  it  becomes  the  incu- 
bating ground  of  disease-breeding  germs,  and  the 
source  of  all  manner  of  diseases  and  complica- 
tions, which  would  not  occur  if  it  were  kept  prop- 
erly clean.  Physic  is  but  a  poor  method  of  attain- 
ing the  end.  The  internal  bath,  by  the  process 
described,  is  the  only  logical,  simple,  and  effective 
method  by  which  it  can  be  accomplished.  To 
those  who  read  this  book  and  adopt  my  system  of 
exercises,  I  strongly  urge  its  practice,  at  least 
once  a  week,  though  twice  a  week  is  better. 


250 


Varicose  Veins  in  the  Legs  —  the 
Cause  and  the  Cure 

XLVI. 


All  of  these  exercises  are  performed  in  bed, 
under  cover  of  the  bed  clothes 


Valves  of  the  Veins 


Varicose    Veins   in   the    Legs  —  the 
Cause   and  the   Cure 

As  we  advance  in  years  a  distention  of  por- 
tions of  the  large  veins  in  the  legs  is  apt  to  appear. 
This  is  especially  noticeable  in  the  case  of  persons 
whose  occupation  necessitates  a  standing  position, 
with  little  chance  for  exercise.  Clerks,  book-keep- 
ers, and  workers  at  "the  bench"  in  the  different 
trades  principally  are  the  sufferers.  This  quies- 
cent upright  position  produces  stagnation  of  the 
blood  in  the  legs;  hence  pressure  and  a  steady 
strain  upon  the  walls  of  the  venous  system  at 
that  point.  Result,  a  permanent  distention,  or 
"varicose  veins." 

In  youth,  if  a  change  of  occupation  is  made, 
this  affliction  may  disappear,  but  if  the  trouble 
ensues  in  or  after  middle  age  a  cure  by  any  lotion 
or  other  medicinal  remedy  is  impossible. 

It  is  true  that  a  surgical  operation  will  effect 
a  cure,  but  that  method  of  relief  is  expensive  and 
painful,  and  will  necessitate  a  discontinuance  of 
occupation  during  the  healing  process.  Tem- 
porary relief  can  be  obtained  by  the  use  of  an 
253 


Exercising  in  Bed 

elastic  stocking,  but  without  this  support  a  con- 
tinuance of  the  occupation  and  position  which 
caused  the  trouble  will  surely  induce  its  return. 

The  first  indication  of  a  varicose  vein  is  a  dull, 
aching  pain.  The  vein  becomes  much  larger, 
knotted,  and  distended;  in  extreme  cases  a  rup- 
ture of  the  wall  sometimes  follows.  This  is  in- 
frequent, but  always  possible. 

In  the  clinical  report  of  my  physical  condition 
made  by  Doctor  Carl  Eenz,  February  5,  1895, 
which  appears  in  the  first  pages  of  this  book, 
he  notes  "varicose  vein  upon  the  inside  of  the 
right  leg  (uses  an  elastic  stocking)".  This 
affliction  is  a  common  one,  is  always  annoying, 
and,  writing  from  personal  experience,  often 
extremely  painful. 

It  appeared  when  I  had  reached  my  fortieth 
year  and  annoyed  me  for  eighteen  years  there- 
after. I  relieved  myself  of  the  trouble  by  the 
persistent  practice  of  the  simple  exercise  or 
method  which  I  shall  describe. 

But  first,  to  understand  this  method  of  cure, 
it  is  necessary  to  acquaint  yourself  with  the  struc- 
ture of  the  weakened  vein.  You  will  then  readily 
comprehend  why  the  exercise  I  practice  and 
advise  is  beneficial.  The  following  brief  descrip- 
254 


Varicose  Veins 


Exercising  in  Bed 

tion  of  the  venous  system  is  a  summary  of  a  long 
chapter  upon  this  subject  taken  from  the 
standard  text  book — Gray's  Anatomy.  I  have 
omitted  the  technical  and  scientific  terms  that  the 
description  may  be  readily  understood  by  the  aver- 
age reader. 

The  veins  are  the  vessels  which  serve  to  return 
the  blood  from  the  capillaries  of  the  different 
parts  of  the  body  to  the  heart.  The  veins  are 
found  in  nearly  every  tissue  of  the  body.  They 
are  larger  and  altogether  more  numerous  than 
the  arteries;  hence  the  entire  capacity  of  the 
venous  system  is  much  greater  than  the  arterial. 
The  veins  are  not  quite  as  cylindrical  as  the  arter- 
ies, which  are  more  dense  in  structure,  stronger, 
more  elastic,  and  preserve  their  cylindrical  form 
when  empty. 

The  veins  have  not  this  property,  and  collapse 
when  not  filled  with  blood.  They  have  thinner 
walls  than  the  arteries  and  are  not  so  well  sup- 
plied with  muscular  fibre;  hence  they  are  more 
liable  to  distention  at  any  part  where  stagnation 
is  liable  to  occur.  All  of  the  larger  veins  are  pro- 
vided with  valves.  Their  shape  and  position  are 
shown  in  the  accompanying  illustration.  These 
valves  serve  to  prevent  the  reflux  of  the  blood. 
255 


Exercising  in  Bed 

They  are  attached  by  their  convex  edges  to  the 
walls  of  the  veins.  Their  concave  margins  are 
free  and  directed  in  the  course  of  the  venous  cur- 
rent. They  lie  in  close  apposition  with  the  wall 
of  the  vein  as  long  as  the  current  of  blood  takes 
its  natural  course.  If,  however,  any  stagnation 
or  regurgitation  occurs,  the  valves  at  that  place 
become  distorted,  their  opposed  edges  are 
brought  into  contact,  the  current  is  intercepted, 
and  a  distention  of  the  wall  of  the  vein  ensues, 
which  distention  we  know  as  that  very  painful 
affliction,  a  varicose  vein. 

As  the  primal  cause  of  the  trouble  is  stagna- 
tion of  the  blood  at  the  point,  acceleration  of  the 
circulation  there  would  relieve  that  congestion; 
and  the  only  way  this  can  be  effected  is  by  fric- 
tion. The  most  effective  method  for  accomplish- 
ing this  is  with  the  dry  palm  of  the  hand,  and 
the  most  convenient  time  and  place  is  the  same 
as  in  the  other  exercises  I  have  described — 
in  bed,  and  in  the  early  morning.  The  conditions 
are  then  favorable,  as  the  system  is  relaxed  and 
will  readily  respond  to  intelligently  directed 
efforts  towards  its  rejuvenation  or  improvement. 

The  trouble  will  most  probably  appear  upon 
the  inside  of  the  leg  below  the  knee,  running 
256 


Exercising  in  Bed 

along  the  calf  of  the  leg,  but  it  may  extend  sev- 
eral inches  above  the  knee  and  along  the  inside 
of  the  thigh.  With  increased  years  the  conges- 
tion or  distention  of  the  superficial  veins  will 
extend  lower  down,  immediately  above  and 
around  the  ankle.  This  may  become  discolored 
and  assume  a  deep  bluish  hue  because  of  the 
stagnant  blood. 

Belief  is  obtained  by  friction,  with  the  palm  of 
the  hand,  daily  and  persistently.  This  exercise 
will  relieve  the  congestion,  strengthen  the  minute 
muscles  that  support  the  venous  walls,  and  if 
persisted  in  systematically  and  methodically,  will 
finally  restore  the  distorted  venous  valves  to  their 
proper  position  (see  anatomical  illustration  facing 
page  253),  when  the  trouble  will  disappear.  It  is  a 
simple,  easy,  and  effective  remedy  for  a  very  an- 
noying affliction.  I  speak  from  personal  experi- 
ence. 

The  most  convenient  position  is  lying  upon 
your  side.  Commence  with  twenty  strokes  of  the 
hand  up  and  down,  following  the  course  of  the 
vein,  increasing  as  the  skin  becomes  hardened 
and  accustomed  to  the  friction,  to  one  hundred 
strokes.  If  persisted  in,  a  cure  is  ultimately 
sure,  in  any  ordinary  case. 
257 


Rheumatism 
XL  VII. 


All  of  these  exercises  are  performed  in  bed, 
under  cover  of  the  bed  clothes 


Uric  Acid  Crystals 


Rheumatism 

To  those  who  have  a  tendency  to  acid  rheuma- 
tism the  methods  I  have  described  of  eliminating 
the  worn-out,  or  dead,  matter  from  the  system, 
are  of  great  benefit.  By  this  process  of  system- 
atically exercising  all  the  muscles  of  the  body  by 
alternate  contractions  and  relaxations,  the  uric 
acid  which  is  the  basic  cause  of  the  trouble,  and 
which  the  kidneys  have  failed  to  eliminate,  finds  no 
place  of  permanent  lodgment.  It  is  compelled,  by 
the  persistent  agitation,  to  "move  on,"  and  is  ex- 
pelled by  the  natural  excretions  of  the  body  before 
it  has  found  time  and  place  to  settle  and  form 
into  the  minute  crystals,  which,  like  so  many 
splinters,  are  the  cause  of  the  acute  pains  char- 
acteristic of  the  disease. 

Rheumatism  has  been  termed  "the  disease  of 
age".  This  is  not  altogether  true,  for,  while  it 
must  be  admitted,  that  as  we  advance  in  years  it 
is  ever  to  be  dreaded,  to  think  that  it  is  the  inevit- 
able disease  of  age  is  an  error.  It  should  be 
termed,  rather,  the  disease  of  inaction  and  con- 
sequently disordered  digestion. 

The  remedy  is  systematic  muscular  activity.  In 
261 


Exercising  in  Bed 

this  way  it  is  possible  to  eliminate  from  the  sys- 
tem the  cause  of  the  disease.  The  simplest,  most 
effective,  and  easiest  method  is  described  in  these 
pages.  I  know  from  my  own  experience,  and  the 
experience  of  those  who  have  followed  my  exam- 
ple, that  this  system  of  exercising  every  muscle 
of  the  body  will  surely  prevent  this  most  painful 
ailment ;  and,  when  it  is  not  too  far  advanced,  will 
effect  a  cure  which  may  not  be  possible  by  the 
drug  method. 


262 


In  Conclusion 
XLVIII. 


All  of  these  exercises  are  performed  in  bed, 
under  cover  of  the  bed  clothes 


In  Conclusion 

I  have  now  described,  as  fully  and  clearly  as  I 
am  capable  of  doing,  the  methods  by  which  I  have 
accomplished  my  physical  rejuvenation,  and  why 
such  a  condition  as  mine,  at  sixty-seven,  is  pos- 
sible by  the  system  I  practice.  There  is  no  ques- 
tion of  my  success,  and  I  know  the  same  satis- 
factory results  are  possible  for  any  one  who  will 
follow  my  example, — but  will  you  do  so?  The 
majority  will  say,  "That  man  has  some  good 
ideas",  and  add,  "I  feel  that  I  do  need  a 
methodical  system  of  exercise,  and  when  I  have 
time  I  may  take  this  up ' '.  You  might  as  well  say 
you  have  no  time  to  eat  or  sleep.  You  can't  be 
healthy  unless  you  exercise.  Health  should  be 
your  first  consideration.  Financial  success  and 
other  things  are  of  secondary  importance;  for 
with  health,  strength,  and  elasticity  of  body  the 
chances  of  financial  success  are  greatly  increased. 
Without  these  attributes,  the  greatest  financial 
success  is  of  but  little  value. 

How  many  of  our  brain  workers — our  business 
men  and  professional  men — have  sacrificed  health 
and  happiness  by  following  the  paradox,  "I  am 
265 


Exercising  in  Bed 

too  busy — I  haven't  time  to  take  care  of  my 
health"?  There  is  only  one  result  to  a  life  upon 
these  lines, — an  early  breakdown  is  inevitably  cer- 
tain. It  is  true  that  many  have  accomplished 
great  wealth  in  exchange  for  their  health,  but 
have  spent  that  wealth  in  vainly  endeavoring  to 
regain  their  former,  but  now  wasted,  physical 
vigor. 

I  don't  decry  financial  success.  Wealth  is  a 
very  good  thing  to  have;  but  the  greatest  finan- 
cial success  will  not  compensate  for  ill  health. 
Better  stop  now,  before  it  is  too  late,  and  take  the 
time  to  make  yourself  strong;  for  otherwise  you 
may  be  forced  to  attend  your  own  funeral,  brought 
about  prematurely  by  lack  of  muscular  activity 
and  other  violations  of  the  laws  of  Nature. 

Another  objection  often  raised  is,  "I  am  too 
old".  To  this  I  have  already  made  my  answer. 
If  I,  a  chronic  dyspeptic  at  fifty,  with  adverse 
hereditary  and  physical  conditions  and  unfavora- 
ble environments,  have  been  able,  by  the  simple 
methods  I  have  described,  to  build  myself  up  and 
to  acquire  the  strength,  elasticity  of  body,  and 
vital  energy  I  now  possess,  but  never  had  in  the 
best  days  of  my  youth,  then  you,  too,  can  surely 
266 


Exercising  in  Bed 

have  the  same  success.  You  are  not  too  old.  Try 
it.  Commence  now,  and  you  will  succeed. 

' '  Too  much  trouble ' ' — that  is  the  objection  of  a 
lazy  person.  If,  by  the  same  exertions  for  one 
year,  you  could  be  assured  that  you  would  receive 
$50,000,  you  would  not  think  that  too  much  trouble, 
but  would  esteem  it  the  opportunity  of  your  life. 
Yet  the  health,  and  improved  physical  condition, 
which  would  surely  result  from  one  year's  system- 
atic and  persistent  practice  of  the  methods  I  have 
described,  could  not  be  purchased  for  that  or  any 
other  sum. 

It  is  true  that  to  be  in  the  best  physical  condi- 
tion does  require  unremitting  attention;  but  the 
end  is  worth  the  means,  for  the  reward  is  health, 
strength,  elasticity  of  body,  and  longevity, — the 
real,  the  greatest,  riches  in  the  world.  Just  as 
engineers  and  expert  machinists,  employed  to  care 
for  the  intricate  machinery  of  a  great  ocean  steam- 
ship, are  forever  polishing  up  and  looking  after 
the  various  details  of  that  machinery,  that  they 
may  have  its  highest  efficiency ;  so  the  complicated 
machinery  of  the  human  body  must  be  assiduously 
and  intelligently  cared  for,  or  it  will  surely  de- 
teriorate. 

There  is  no  " royal  road  to  health".  It  cannot 
267 


Exercising  in  Bed 

be  bought ;  if  you  would  possess  it,  you  must  work 
for  it. 

But  the  way  is  easy,  the  work  not  hard.  As  you 
lie  comfortably  in  bed  to-morrow  morning,  com- 
mence the  practice  of  any  one  of  the  muscular  con- 
tractions and  relaxations  I  have  described,  and, 
when  you  have  learned  that,  take  up  the  next. 
Finally  you  will  have  acquired  the  entire  system, 
which  you  will  find  to  be  an  easy,  certain,  and  in- 
expensive method  of  acquiring  health. 

An  illustrated  chart  accompanies  this  book. 
Hang  it  near  your  bed,  where  you  can  easily  see 
the  positions  described  in  the  exercise.  You  will 
find  them  easily  learned.  Commence  tomorrow 
morning. 

There  is  a  very  popular  form  of  printed  advice 
which  you  frequently  find  hanging  over  desks  in 
business  houses :  "Do  IT  Now". 


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